How about 200 butterfly LCM workout suggestions?
Would like to hear suggestions. Not sure if it is better to swim 100 repeats or 300s. Also, have people tried to swim sets underwater?
Here is a nice example in a LCM pool:
600 w.u.
4x200 free on 2:50
8x100 fly on 1:50
8x50 free on :45
6x50 fly kick on 1:00
Parents
Former Member
Here are a few upper back exercises. Note that this exercise is weight training based, but you can use stretch cords as well. Start with light weights, say 1kg, and increase your weight over time. You should be looking at a 3-6 month time frame to strengthen the muscle groups to their full potential
1) Reverse bench press (2 exercises)- standing straight up near a table or counter with your weights in hand, bend over at the waist and rest your forehead on the counter. Feel free to put some padding down. Keep your back and neck straight. Let your arms drop so that they are hanging below your shoulders.
a) lift your arms along side of your chest, letting your elbows bend to keep your forearm perpendicular to the floor. Try to keep your elbows shoulder width apart through the entire contraction. The lifting motion is similar to the way a runner lets there arms swing, however you are lifting both arms simultaneously instead of alternating. You should feel the muscles between your shoulder blades squeezing together
b) lift your arms perpendicular to the side of your chest, letting your elbows bend to keep your forearm perpendicular to the floor. Try to squeeze your elbows together the entire contraction.
Here is a good upper back strech.
2) upper back arches - laying on your stomach, rest on your elbows with your face looking foreward. Try to arch your back from the bottom of your rib cage and up. Hold position for 15 sec. slide your elbows 5cm forward and arch back again. Move arms forward 3 to 4 times.
Hopefully these help
Here are a few upper back exercises. Note that this exercise is weight training based, but you can use stretch cords as well. Start with light weights, say 1kg, and increase your weight over time. You should be looking at a 3-6 month time frame to strengthen the muscle groups to their full potential
1) Reverse bench press (2 exercises)- standing straight up near a table or counter with your weights in hand, bend over at the waist and rest your forehead on the counter. Feel free to put some padding down. Keep your back and neck straight. Let your arms drop so that they are hanging below your shoulders.
a) lift your arms along side of your chest, letting your elbows bend to keep your forearm perpendicular to the floor. Try to keep your elbows shoulder width apart through the entire contraction. The lifting motion is similar to the way a runner lets there arms swing, however you are lifting both arms simultaneously instead of alternating. You should feel the muscles between your shoulder blades squeezing together
b) lift your arms perpendicular to the side of your chest, letting your elbows bend to keep your forearm perpendicular to the floor. Try to squeeze your elbows together the entire contraction.
Here is a good upper back strech.
2) upper back arches - laying on your stomach, rest on your elbows with your face looking foreward. Try to arch your back from the bottom of your rib cage and up. Hold position for 15 sec. slide your elbows 5cm forward and arch back again. Move arms forward 3 to 4 times.
Hopefully these help
