dryland workouts?

I was actually wondering the same. I've read in another post in this forum that it is recommended that we train the opposite muscles of the ones we use to swim. Any help? I'm not that saavy when it comes to muscle groups. My weekly routine would be something like this: MON,WED, FRI --> 1hr swim, aprox 1800 meters (is this too lame?) TUE, THU, SAT --> 1hr bike interval trainning + 1hr of strength trainning (full body) EVERYDAY: full body stretch for 15 mins Aldana

I usually try give 1/2 - 1 hour each day alternating between flexability & strength (mainly core)

I was wondering about that too. What exactly are you doing for core and strength? I'm training for my first long swim (7.5 miles in June; goal is to finish) and will need more strength to sprint through currents. I do a yoga class at least once a week and on my own about 3 times a week for flexibility, and 20-30 minutes on the elliptical for lower body, but know next to nothing about weight training. Thanks!

I haven't been doing anything lately - not enough time. I do stretch before I get out of the pool for 5-10 minutes. When I have time, I do simple strength/power work with bodyweight resistance and stretch.

well i've weight lifted before but usually it was for bulking to make my body look nice hah, but this is my first year swimming and i understand bulk is the worst thing to go for if your a swimmer, so i was looking for some kind of weight training program to help strength with minimum bulk

KRS, I believe that if you don't want to bulk up you should keep your weight loads low and do larger reps. For example: triceps --> 3 reps of 45 at what you would consider a low load for your level of trainment but still a bit challenging. Still no real answer for the main topic... anyone??

I swim for a team and we are required to do it twice a week. It is like 30 mins each time.:woot:

You are requiered to do what? I mean what kind of routine do they expect you to do??

Using weight training as an adjunct to the swimming is probably most useful for avoiding injury. Shoulder injuries come to mind particularly. As far as bulking up, I've never seen it in swimmers as long as they are getting in at least moderate distance.

What exactly are you doing for core and strength? There are some Pilates exercises which you can adapt, also exercises on a swiss ball and/or compound exercises in the weight room that require you to set and maintain your core position while exercising can be good. I also found that toning the muscles in my hips beneficial to core stability.:2cents: everybody is entitled to MY opinion!!