I've been out of the water for a month, and out of the weight room for 3 months. This was a planned break after a long season. I just got back in the pool last week and things feel about how they should given the circumstances.
My question is; Would jumping back into weights at the same time I'm getting back in the pool be safe? By safe, I mean with respect to reducing the risk of tendonitis/shoulder/etc problems? Should I wait a few weeks to acclimate to the pool before starting a weight routine?
A little about the weights I intend to do. I'm happy with the Lezak weight program for sprinters and am going to do a second time. This program does do a month of endurance lifting prior to any strength or speedwork, so I'm not going to be lifting like gangbusters right off the bat.
I did have shoulder and elbow tendonitis problems before the planned break, but they were not serious and these injuries have not surfaced yet in the pool. I am currently pretty tight from this last week, but not uncomfortable.
I really don't know the accepted thinking on this except for my college experience (i.e everything at once, you sissy), so any thoughts/ opinions are appreciated now that I am older and more wary of injury :cane:.
Parents
Former Member
I'm 33 yo and a got into swimming since September this year. I started out with this plan (www.ruthkazez.com/.../ZeroTo1mile.html) with 3x week workouts to work up to a 1 mile continuous freestyle and finally made that goal by the end of the year. Although I was having trouble keeping doing both upper body weight training and swimming with the same couple of days.
Before swimming this year, my weight training has usually been pretty intense, not pursuing really heavy goals, but consisting of about 10 repsx3set for an exercise. My regimen focused on Chest&Back (3 varying bench presses x 9 sets and 6 pullup sets) or Lower body work outs (Squats, Dead Lifts, Lunges all x 4 sets).....all exercise at 10 reps a set.
Trying to swim after my usual upper body workouts was pretty disappointing in keeping up with reaching my goal since I was pretty spent the day after, so I pretty much stopped upper body all together, but kept lower body about once a week.
My diet plan is pretty good from what I'm seeing suggested on the forums, well balanced, but probably could be getting a few more carbs, and I take a meal replacement protein shake after workouts or pool work to help recover.
My question is, would a move to the Lesak type of workout plan allow me to continue weight training while swimming?
My new goal for 2010 is "2 miles continuous freestyle in 45 minutes"
Would the Lezak workout be tailored to long distance (for a beginner) as well as sprinting?
Thanks
I'm 33 yo and a got into swimming since September this year. I started out with this plan (www.ruthkazez.com/.../ZeroTo1mile.html) with 3x week workouts to work up to a 1 mile continuous freestyle and finally made that goal by the end of the year. Although I was having trouble keeping doing both upper body weight training and swimming with the same couple of days.
Before swimming this year, my weight training has usually been pretty intense, not pursuing really heavy goals, but consisting of about 10 repsx3set for an exercise. My regimen focused on Chest&Back (3 varying bench presses x 9 sets and 6 pullup sets) or Lower body work outs (Squats, Dead Lifts, Lunges all x 4 sets).....all exercise at 10 reps a set.
Trying to swim after my usual upper body workouts was pretty disappointing in keeping up with reaching my goal since I was pretty spent the day after, so I pretty much stopped upper body all together, but kept lower body about once a week.
My diet plan is pretty good from what I'm seeing suggested on the forums, well balanced, but probably could be getting a few more carbs, and I take a meal replacement protein shake after workouts or pool work to help recover.
My question is, would a move to the Lesak type of workout plan allow me to continue weight training while swimming?
My new goal for 2010 is "2 miles continuous freestyle in 45 minutes"
Would the Lezak workout be tailored to long distance (for a beginner) as well as sprinting?
Thanks
