Swam in college and currently swim masters. I prefer the sprints. I have a very strong kick but don't feel I have the upper body strength of a female swimmer. I hit the weight room and as long as I am consistent, can get very strong out of the water. The only problem is that the out-of-water strength does not necessarily translate into power/strength in the water.
Would a pull buoy help me to have more power in the water? I am concerned that I am too dependent on my kick for my speed. My only concerns are that I don't want the pull buoy to mess up my rotation on freestyle. Also, I have never had any shoulder issues and am hoping to keep it that way.
Any suggestions on how I can improve my upper body strength in the pool?
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Thanks for the Lezak site. Awesome seasonal strength program for a sprinter. I've been looking for something like this for a year (copied/pasted into Word now.)
Good to know I've been doing the correct strength exercises. Unfortunately I have been clueless as to how to do strength seasonal progressions. This looks like a reasonable approach that apparently works.
Now If I could just finish my races like Jason...
Let me "second" the focus on technique. I've done more technique work in the last three months, really trying to re-build from freestyle from the ground up, and am swimming my fastest Master's times (by a lot) since starting back at 33 years old eight years ago. I am lifting somewhat outside of the pool but not in a consistent or well-structured manner. I think the biggest initial incremental gains (for me) have come from learning how to really:
catch & hold onto the water,
connect my hip rotation to my pull, and
connect a strong, continuous kick to my stroke
With that said, I do know I need to be stronger. Once I finish up this SCM "season" next week, I'm planning on building in a weight-training regimen like the one Jason Lezak (see www.bodybuilding.com/.../jasonlezak1.htm). Mind you, I'm a lifelong distance swimmer now wishing to become a solid mid-distance guy (400/500) and feel like I need to add some power to a better technique.
Thanks for the Lezak site. Awesome seasonal strength program for a sprinter. I've been looking for something like this for a year (copied/pasted into Word now.)
Good to know I've been doing the correct strength exercises. Unfortunately I have been clueless as to how to do strength seasonal progressions. This looks like a reasonable approach that apparently works.
Now If I could just finish my races like Jason...
Let me "second" the focus on technique. I've done more technique work in the last three months, really trying to re-build from freestyle from the ground up, and am swimming my fastest Master's times (by a lot) since starting back at 33 years old eight years ago. I am lifting somewhat outside of the pool but not in a consistent or well-structured manner. I think the biggest initial incremental gains (for me) have come from learning how to really:
catch & hold onto the water,
connect my hip rotation to my pull, and
connect a strong, continuous kick to my stroke
With that said, I do know I need to be stronger. Once I finish up this SCM "season" next week, I'm planning on building in a weight-training regimen like the one Jason Lezak (see www.bodybuilding.com/.../jasonlezak1.htm). Mind you, I'm a lifelong distance swimmer now wishing to become a solid mid-distance guy (400/500) and feel like I need to add some power to a better technique.
