Swimming + Gym: Is it possible?

RE: Swimming + Gym: Is it possible?

Former Member — Thu, 09 Jun 2011 07:56:51 GMT

I started out only weight training and running. Had a job I wanted that required swimming to get in, so I got a swim coach to teach me breastroke. Now I run three miles at my endourance pace on the treadmill, lift for @ an hour, run 3 miles fast and then breastroke at least 3k yards on my lifting days (MWF) at @ 10min per 500 yards. T/TH/SA (sometimes I take saturday off), I run and swim much more. I use to have an extensive weight training routine and really nit-picked myself over many different movements. Now lifting means, deadlifts, deadlifts, deadlifts. Weighted sets of pull-ups, drop the weight and rep out, weighted sets of dips, drop the weight and rep out. Wednesdays I throw in different forms of benching, shoulder presses and rowing moves. I lift as heavy as I can always. Also mix in 1000 yards of only arm pulls using big ass hand paddles on my non-lift days. I am very happy with how this has shaped my body and my capabilities.

RE: Swimming + Gym: Is it possible?

Former Member — Mon, 28 Mar 2011 16:54:59 GMT

My daily swimming is for fitness unlike many of you here who are working out to compete. I'm 50. I've been back in the pool for the last 1.5 years using swimming as my main cardio training. I have also been doing high rep lower weight free weight training. But in the last 3 months I recently switched my strength workouts to heavy weights, less reps. I swim first then hit the weights. I chose that because cardio workout is main objective, strength second, and mobility third in order or importance. Here's what I'm doing and have been for about three months now: swim workout 5 days a week. Usually 40 minutes total with about 1200-1800 or so yards per workout. I go for one day medium exertion about a 1000 yard session, then slow down and finish another 500-800 yards breaking it up into 100's, 50's. Next day is light exertion swimming, usually doing 100's, 50's, and then kick/pull/swim's. 3rd day is more sprints for 1/2 workout then leisurely laps. 4th day is very light exertion for 1500yards doing anything but just keep moving. 5th day is light day usually all 50's but adding flips for 1500 yards. I go upstairs to the weight room after each swim. I've figured out I'm best if I don't do multiple body parts on the same day and stick to one body area per day. Monday: Squats 3x6, leg extensions 3x6, hamstring pulls 3x6, 2 sets of static rubber band side stepping, and 2 sets of static rubber band monster walks. Then I take about 15 minutes to work on mobility with various stretches on the ground or stretching cage. Tuesday: Bench presses 3x6, flys 3x6, overhead rows, 3x6, dips 3x6, mobility work with asian squating, small foam ball rolling out shoulders, back. Wednesday: chin-ups 3x6, rowing weight machine 3x6, deadlifts 3x6, mobility work stretching on ground. Thursday: Back to the same leg routine as monday and same mobility routine Friday: Same as Tuesday but add shoulders with military presses 3x6, sam mobility stuff. Saturday: just back work same as Wednesday. Add steam, whirlpool. Sunday: off day. I figured only doing one day of shoulder weight work cause I'm doing a ton with them in the pool. Like I mentioned I've been in this routine for about three months now. Overall I'm seeing big strength increases across the board I think due to the 3 sets of using weights I can only move for 6 times. I'm not sure what is happening to anything like lap times in the pool though. Being that I'm not competing I'm not sure it matters. As long as I dont' get into some kind of over-training problems. I plan to do this particular routine for another month then change it up a bunch. Oh yeah...I'm always hungry and sleep like a log.

RE: Swimming + Gym: Is it possible?

Former Member — Fri, 07 Jan 2011 17:59:27 GMT

be carefull lifting immediatly after swimming as the repetitive and flexible motions of swimming can loosen up your joints/tendons/muscles I love lifting but I always do it before a swim or at least a few hours after practice (with time to eat and rest) be especially carefull with decline / bench / incline presses and overhead presses like military press immediatly after swimming. and yes lifting will make a big difference... esp in events under 200 yards.

RE: Swimming + Gym: Is it possible?

Former Member — Fri, 07 Jan 2011 07:37:34 GMT

RE: Swimming + Gym: Is it possible?

Former Member — Thu, 09 Dec 2010 06:45:30 GMT

general rule of thumb is i'd lift first and then swim if you're doing it back-to-back. also i'd follow up the weight workout with a more power or anaerobic type workout instead of aerobic. basically whatever you're training in a window should be the same in terms of "energy systems" if you want the best results. lifting on alternating days is another great way too. remember you can look at your lifting session in 2 ways: 1) get the muscles that you use stronger to increase power output and endurance in races 2) get the muscles that you DON'T use in swimming stronger to improve posture and overall well-being keep the sessions quick and to the point. don't go more than an hour at the most especially if you're swimming afterwards.

RE: Swimming + Gym: Is it possible?

Former Member — Tue, 26 Oct 2010 07:42:48 GMT

Absolutely, many swimmers use strength training to supplement training and to increase their speed. I personally do my strength training prior to workouts because I am always working to increase my front-end or sprinting speed. As far as what to do, I recommend full body workouts, don't spend too much time working any one muscle group. Exercises that mimic swimming motions are ideal, but there are not too many of these.

RE: Swimming + Gym: Is it possible?

Former Member — Wed, 29 Sep 2010 11:10:36 GMT

Definitely. Specifically, if you want to work on your "pull muscles" or lats, I would recommend lat pulldowns exercises. The most widely accepted version can be seen at this site. This is viewed as a safe and productive method. Personally, I prefer the method where the bar is pulled down behind the head. HOWEVER, there are numerous people that find this exercise causes shoulder problems. This is because people are doing the exercise with improper form...many times through no fault of their own. As one person put it...lat pulldown machines are often designed with insufficient ergonomics. Straight posture is ideal. Pullups are great and there are many variations. Forehand grip, underhand grip, parallel bars, and behind the neck are all great ways to work on the lats. Also, check out these versions using a towel. Working all muscle groups is important, but I just wanted to share those in particular. Personally, I do them to the front. In addition I do straight arm pulldowns with the same bar. My favorite for lats (and specific to swimming) is the Vasa Trainers.

RE: Swimming + Gym: Is it possible?

gdanner — Wed, 29 Sep 2010 11:05:41 GMT

I've read somewhere on the net that swimming trains pull muscles a lot so, to build a great body, swimmers complete the training with a push session in the gym. Is it true? By the way, the question is the following: Is possible to swim and to train with weights simultaneously? Definitely. Specifically, if you want to work on your "pull muscles" or lats, I would recommend lat pulldowns exercises. The most widely accepted version can be seen at this site. This is viewed as a safe and productive method. Personally, I prefer the method where the bar is pulled down behind the head. HOWEVER, there are numerous people that find this exercise causes shoulder problems. This is because people are doing the exercise with improper form...many times through no fault of their own. As one person put it...lat pulldown machines are often designed with insufficient ergonomics. Straight posture is ideal. Pullups are great and there are many variations. Forehand grip, underhand grip, parallel bars, and behind the neck are all great ways to work on the lats. Also, check out these versions using a towel. Working all muscle groups is important, but I just wanted to share those in particular.

RE: Swimming + Gym: Is it possible?

Former Member — Wed, 29 Sep 2010 09:28:49 GMT

Thanks a lot for all the replies! You have been very useful!

RE: Swimming + Gym: Is it possible?

Former Member — Tue, 28 Sep 2010 16:44:59 GMT

Yes, it will help you swim faster and build a fit body. Are you talking about lifting weights immediately after your swimming workout? I think it depends on how you feel after you swim. Would you be energetic and ready for more exercise? It might help to eat a snack between the two workouts. I like to do my weight workouts on a different day from my swimming workouts, so that I'm rested for both of them.

RE: Swimming + Gym: Is it possible?

Former Member — Tue, 28 Sep 2010 15:43:30 GMT

Last year I went MWF swim, Tu-Th weights/cardio (sometimes Sat swim OR Gym), always Sun rest. I did this until January and start of SCY season then went to swim M,Tu,Th,F with weights/cardio only on Weds and some Sats. Worked out pretty good for me. Since I'm not much for SCM, I'm gonna probably follow the same routine this year.

RE: Swimming + Gym: Is it possible?

kleroy — Tue, 28 Sep 2010 10:57:27 GMT

For me, I don't see any way of doing a swimming workout and then doing a weights after. I'm too tired from swimming. The other way around, weights first than swimming, is fine.

RE: Swimming + Gym: Is it possible?

Former Member — Tue, 28 Sep 2010 08:12:46 GMT

Yes, you can do both. Although I'm not sure about simultaneously ;) I never swim before lifting, always after. Swimming is such a great way to loosen up that it makes sense to swim last. On days when I lift and swim, the weightlifting is usually my main focus for the day, with the swim being a recovery workout. I almost never do any ab work in the gym. Dolphin kicking with fins is my favorite way to target abdominals, especially back dolphin.

RE: Swimming + Gym: Is it possible?

Former Member — Tue, 28 Sep 2010 07:34:05 GMT

Hi Dexter, I think swimming and weight training compliment each other nicely. I have found that for weight loss, speed improvement, and slight muscle building this schedule works well: M/W/F: swim 30 mins of mostly 50s, 100s & 200s followed by 1 hour of low weight, lots of reps lifting T/R: swim an hour (or more) with longer sets and some sprints If your gym offers one of the Les Mills BodyPump classes, I highly recommend them.

RE: Swimming + Gym: Is it possible?

bzaks1424 — Tue, 28 Sep 2010 01:25:22 GMT

If it helps you - I lift 3-5x a week depending on my time. My lift is in the morning, my swim is at night. Giving me a little bit of rest period between workouts. That allows me to to recover between workouts. Also - my lifts are both push AND pull workouts.