Who is lifting?
What weights are you doing?
How many pounds?
How many reps?
How often?
After looking at Jazz Hand's weights and seeing Jonathan's recommendation of 40-60 reps at light weight, I've decided I'm pretty weak. lol. I've only been doing pretty light weights to keep the shoulders and back strong. Scared to do anything to put much weight directly on my shoulders.
Parents
Former Member
Me.
3x/ week
1 hour routine
3 sets of 12 increasing weight each set. My goal is to go up to 3 sets of 15 (per my coach's recommendation). I hit about 20 exercises (machines and free weights).
Since I committed to a weight routine, I've found that I have an extra, new, fast "gear" in swimming. It's rather exciting. So, if we are descending a set of 100 frees, I can actually go super fast (a new speed) on the last one. I've also found that my first few strokes are really strong and I get out ahead of my competition. I hit a :57.6 from a push in the 100 free at the end of practice which is rather good for me. I attribute this to the weight routine.
Muscles worked are:
Bis
Tris
Lats
Shoulders
Stomach
Back
Calves
Hamstrings
Quads
Pecs
I also do pullups and dips.
I plan to add 4x50 crunches (I have a weak core) and bands (for fly) to my routine in the next month or so.
I also really enjoy doing freeweights (dumbbells) on an unsteady surface. Really works the core/ abs. Not sure what the piece of equipment is called that I stand on (it's like a mushy half sphere), but it takes tons of coordination, balance, and a strong core.
Weights really up my metabolism too which is a bonus.
Me.
3x/ week
1 hour routine
3 sets of 12 increasing weight each set. My goal is to go up to 3 sets of 15 (per my coach's recommendation). I hit about 20 exercises (machines and free weights).
Since I committed to a weight routine, I've found that I have an extra, new, fast "gear" in swimming. It's rather exciting. So, if we are descending a set of 100 frees, I can actually go super fast (a new speed) on the last one. I've also found that my first few strokes are really strong and I get out ahead of my competition. I hit a :57.6 from a push in the 100 free at the end of practice which is rather good for me. I attribute this to the weight routine.
Muscles worked are:
Bis
Tris
Lats
Shoulders
Stomach
Back
Calves
Hamstrings
Quads
Pecs
I also do pullups and dips.
I plan to add 4x50 crunches (I have a weak core) and bands (for fly) to my routine in the next month or so.
I also really enjoy doing freeweights (dumbbells) on an unsteady surface. Really works the core/ abs. Not sure what the piece of equipment is called that I stand on (it's like a mushy half sphere), but it takes tons of coordination, balance, and a strong core.
Weights really up my metabolism too which is a bonus.
