Swim & Strength Training

Swim first and then strength train afterwards.

Throw some paddle work in there and in my opinion it becomes better than any strength training exercise... maybe some extra core work

Lift weights first and then swim. If you have never lifted weights, it'll probably take about 12 months for your body to adapt. You might even take a step back for a bit while your body adjusts to the new stroke. But you want to do your best to maintain great technique while you are fatigued.

Swim first.....if you still want to strength train after that, have at it.
If you are gassed getting into the water, your form will most likely suffer, and swimming is all form/technique.

I swim before I do my strength training. Trying to swim after a strength session does not work in my case. My body is too fatigued to get any kind of swim workout after doing a strength session.

This ^^^^^^^^

We rarely did any strength work before a swim session.

Why do you think weights first is better? This debate has gone around so many times. The idea of swimming fresh for better technique usually wins out.

Incorporate some ST into your swimming workout...

Here's a set I like to do....

1x100 - Every even lap hop out of the pool and do 5 burps
1x200 - Odds/ 10 push ups
1x300 - Evens/10 situps
1x400 - Odds/ 10 explosive jump squats
1x500 - Descending pace 100's
1x400 - Evens/ 10 burpees
1x300 - Odds/ 20 pushups
1x200 - Evens/ 20 situps
1x100 - 20 Explosive jumps

Want to add a bit more weight added? Throw a 5lb weight in on the sit-ups and explosive jumps. Double the push-ups. Want more? add more weight, add more of each workout. Still not enough? All even swims are IM, or if you're a masochist like me, treat it like a main set... all evens are butterfly, descending.. odds are with paddles and a buoy.. descending.. 20lb weights, triple the exercises... then do it all twice. 5000yards.

Thanks for all the great feedback. It does seem that the opinions are split, but leaning towards swim first. I think I will let my experience with the Y crowds at 5AM determine what I do. If the pool is slammed at 5AM, then maybe do weights first for 30-45min. Similarly, if everyone is there to do weights at 5AM, I will jump in the pool first.

Then again, variety & muscle confusion is always fun.. Maybe M&F I do swim-ST & on W I do ST-Swim.

Probably worth noting that the best swimmers all recommended swim first - assuming that your primary goal is to improve your swim, this is the way I would go.



I wouldn't put too much stock in muscle confusion.

Shane

X2 on everything Shane said

Paddles are great tools for sport specific training. Might want to be a bit more specific on core work. Overhead squats or med ball slams? Pretty much everything in between works the core as well.

Fair enough & very good point. Thanks for the feedback.