I've been back in the pool for a few months now and am enjoying the workouts posted by various coaches. I was wondering about when to bring in some dry land work and also if weight/strength training should also be added to the mix and what types of work should be done. I've always lived by the thought that to improve in the pool one should work in the pool, but I know that can only get you so far. Thanks
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Former Member
This is a very interesting debate in the swimming world. To sum it up there is a big difference of opinion as to the transferability of dry land strength to the aquatic environment. Here are my :2cents:
1. A beginner is advised to strength train in order to attain a base level of strength. It prevents injuries and allows better movement. I don't want to define base strength but say a reasonable number of pushups, situps, chins, dips etc. There are various tables on the net.
2. For many masters swimmers there are two big constraints: time and recovery. Most of us work for a living so our time is limited. I have to choose between swimming at 05:30 AM or strength training. As to recovery - I stopped lifting heavy because I was still recovering the day after squats or deadlifts. So basically I didn't swim 2 days a week and didn't swim fresh another 2 days.
3. I personally saw no corelation between my increased achievments in the weight room (reps/weight) and improved swimming times.
4. You can strength train in the water by using paddles, cords etc.
5. The general consensus is that if weight training is indeed beneficial to the swimmer then it's benefit increases as the distance decreases, i.e. more beneficial for a 50m. sprint than a 1500m.
6. I am convinced that specific training is the way to go for masters athletes. If you want to get good at swimming - swim.
This is a very interesting debate in the swimming world. To sum it up there is a big difference of opinion as to the transferability of dry land strength to the aquatic environment. Here are my :2cents:
1. A beginner is advised to strength train in order to attain a base level of strength. It prevents injuries and allows better movement. I don't want to define base strength but say a reasonable number of pushups, situps, chins, dips etc. There are various tables on the net.
2. For many masters swimmers there are two big constraints: time and recovery. Most of us work for a living so our time is limited. I have to choose between swimming at 05:30 AM or strength training. As to recovery - I stopped lifting heavy because I was still recovering the day after squats or deadlifts. So basically I didn't swim 2 days a week and didn't swim fresh another 2 days.
3. I personally saw no corelation between my increased achievments in the weight room (reps/weight) and improved swimming times.
4. You can strength train in the water by using paddles, cords etc.
5. The general consensus is that if weight training is indeed beneficial to the swimmer then it's benefit increases as the distance decreases, i.e. more beneficial for a 50m. sprint than a 1500m.
6. I am convinced that specific training is the way to go for masters athletes. If you want to get good at swimming - swim.
