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2014-08-14 8:01 PM

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Subject: Arm Exercises for Swimming
Other than more swimming, I am curious what others do or would suggest to strengthen your arms for swimming. Push-ups, tricep workouts, curls, pull-ups, etc.? Or is this not really too big of a thing triathletes should worry about? Any advice is appreciated.


2014-08-15 12:05 AM
in reply to: ChemNerd23

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Master
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Subject: RE: Arm Exercises for Swimming
Not so much a strength exercise, but 80% of swim improvements can be made from your underwater pull.

I highly recommend her book Swim Speed Secrets as well.

https://www.youtube.com/watch?v=Sr570KZvyBQ
2014-08-15 7:18 AM
in reply to: ChemNerd23

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Subject: RE: Arm Exercises for Swimming
Lat pull-down, Deltoids, and Trapezius. I would focus on neck, back and chest as well.
2014-08-15 7:34 AM
in reply to: ChemNerd23

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Subject: RE: Arm Exercises for Swimming

As your speed in the water is unlikely to be strength-limited, I would not spend a lot of extra time on strength training to make yourself faster.  Swimming more is your best bet by far.  However, if you are limited in the amount of time you are able to get in the water, then supplementing with some dry-land exercise may be worth the effort.  Many suggest band exercises where you can attempt to mimic the motion of the pull.

2014-08-15 8:02 AM
in reply to: JohnnyKay

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Elite
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Subject: RE: Arm Exercises for Swimming

Originally posted by JohnnyKay

As your speed in the water is unlikely to be strength-limited, I would not spend a lot of extra time on strength training to make yourself faster.  Swimming more is your best bet by far.  However, if you are limited in the amount of time you are able to get in the water, then supplementing with some dry-land exercise may be worth the effort.  Many suggest band exercises where you can attempt to mimic the motion of the pull.

I agree with this.  Swimming more is the best choice but band / stretchcords are probably your best bet as an alternative if that isn't an option.

2014-08-15 8:26 AM
in reply to: ChemNerd23

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Champion
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Subject: RE: Arm Exercises for Swimming

Weight training is my back-up plan when inclement weather keeps me from swimming.

If I can't get to the gym, I'll do some pushups, pullups, dumbell curls and lateral & forward dumbell raises at home.  I'll also do some regular and reverse crunches while I'm at it.

If I can get to the gym, I'll do the previously listed stuff plus bench presses, dumbell flyes, shoulder presses, lat pulldowns, tricep extensions/pressdowns, and machine rowing.

Mark



2014-08-15 12:19 PM
in reply to: RedCorvette

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Subject: RE: Arm Exercises for Swimming
Thanks for the input everyone! I believe I may have discovered the reason why this is happening by reading some of the "Swimming Help - Post your videos" thread. I think my pull is too long and I guess I feel like a windmill in the water. I'll work on perfecting this as best as I can before my upcoming triathlon but it will certainly be a main focus in my winter training. Until then, I'll keep chucking away in the pool.
2014-08-15 12:51 PM
in reply to: ChemNerd23

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Subject: RE: Arm Exercises for Swimming
I have recently come to realize that the main reason my swim sucks is that I basically have no catch. I have started reading the book that someone else mentioned. I have also been watching the videos from Evans Coaching on Youtube. He was the first one who really explained hand and arm position in a way that makes sense to me. He has several exercises on there that you can do out of the pool. After being stagnant for a year and a half, I have cut 6 minutes off of my 1500 m practice time in just two weeks. Of course, the real test will be in my race tomorrow. Try checking out those videos.
2014-08-15 2:46 PM
in reply to: happyscientist

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Subject: RE: Arm Exercises for Swimming

Originally posted by happyscientist I have recently come to realize that the main reason my swim sucks is that I basically have no catch. I have started reading the book that someone else mentioned. I have also been watching the videos from Evans Coaching on Youtube. He was the first one who really explained hand and arm position in a way that makes sense to me. He has several exercises on there that you can do out of the pool. After being stagnant for a year and a half, I have cut 6 minutes off of my 1500 m practice time in just two weeks. Of course, the real test will be in my race tomorrow. Try checking out those videos.

There are a lot of different resources available to help with your swim technique.  I've borrowed bits and pieces of different philosophies over the years, going back to Doc Counsilman's classsic book The Science of Swimming back in the 70's (yes, I'm that old).  I'd suggest you take a look at different approaches until you find something that resonates with you individually.

Personally, Sheila Taomina's Swim Speed Secrets with her singular emphasis on the high elbow/early catch didn't really work for me and led to some shoulder issues.

I've had more success recently following the Fast Forward program that Coach Suzanne Atkinson (aka AdventureBear here on BT) runs on the TI Academy website.  The primary benefit has been to keep me mentally engaged with what I am doing in the water.   Lack of strength has never been an issue for me, but stroke efficiency has been.  When I was an age group swimmer in my teens, I seldom swam any races longer than 200M and could 'muscle' my way through them.  I found out early in my triathlon career that approach doesn't work so well over longer distances...

The TI focus on balance, alignment and core engagement has helped me a lot.  Although I'm still pretty much MOP pace-wise in my AG, I'm now doing it by being more efficient and expending a lot less effort in the water.

I also enjoy watching YouTube videos, especially of Sun Yang, the Chinese Olympic and World Record holder in the 1500M.  I'm always amazed at how effortless his stroke is.

Good luck with your race.

Mark

 

 

 

 

2014-08-17 6:05 AM
in reply to: RedCorvette

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Subject: RE: Arm Exercises for Swimming
Originally posted by RedCorvette

Originally posted by happyscientist I have recently come to realize that the main reason my swim sucks is that I basically have no catch. I have started reading the book that someone else mentioned. I have also been watching the videos from Evans Coaching on Youtube. He was the first one who really explained hand and arm position in a way that makes sense to me. He has several exercises on there that you can do out of the pool. After being stagnant for a year and a half, I have cut 6 minutes off of my 1500 m practice time in just two weeks. Of course, the real test will be in my race tomorrow. Try checking out those videos.

There are a lot of different resources available to help with your swim technique.  I've borrowed bits and pieces of different philosophies over the years, going back to Doc Counsilman's classsic book The Science of Swimming back in the 70's (yes, I'm that old).  I'd suggest you take a look at different approaches until you find something that resonates with you individually.

Personally, Sheila Taomina's Swim Speed Secrets with her singular emphasis on the high elbow/early catch didn't really work for me and led to some shoulder issues.

I've had more success recently following the Fast Forward program that Coach Suzanne Atkinson (aka AdventureBear here on BT) runs on the TI Academy website.  The primary benefit has been to keep me mentally engaged with what I am doing in the water.   Lack of strength has never been an issue for me, but stroke efficiency has been.  When I was an age group swimmer in my teens, I seldom swam any races longer than 200M and could 'muscle' my way through them.  I found out early in my triathlon career that approach doesn't work so well over longer distances...

The TI focus on balance, alignment and core engagement has helped me a lot.  Although I'm still pretty much MOP pace-wise in my AG, I'm now doing it by being more efficient and expending a lot less effort in the water.

I also enjoy watching YouTube videos, especially of Sun Yang, the Chinese Olympic and World Record holder in the 1500M.  I'm always amazed at how effortless his stroke is.

Good luck with your race.

Mark

 

 

 

 




I had tried the TI stuff and didn't see an improvement. Yesterday's race was 1000 m, and despite briefly losing my sighting (I know better than to follow other swimmers), my time was more than 3 minutes faster than the same course last year, just by focusing on my catch. I still have a long way to go, but that is the biggest improvement that I have seen in a long time.
2014-08-17 11:08 PM
in reply to: ChemNerd23

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Subject: RE: Arm Exercises for Swimming
Originally posted by ChemNerd23

Other than more swimming, I am curious what others do or would suggest to strengthen your arms for swimming. Push-ups, tricep workouts, curls, pull-ups, etc.? Or is this not really too big of a thing triathletes should worry about? Any advice is appreciated.


Exercises in general that have helped me the most are yoga and in general the p90x and p90x3 type workouts. Yoga involves a lot of core strength in dynamic postures as well as lengthening the muscles while holding the core firm (like down dog for example...lengthening the body through the scapular stabilizers while keeping the core straight to the tail bone.

Triathletes apply more power yet create more drag when compared to pure swimmers (study by Huub), so strength is not typically a limiter as much as applying effective power against a streamlined, stabile balanced body position in the water.

---

Thanks, RedCorvette for the compliments. The fast forward program is only a small bit of skill and a large part the actual swim practices and how to find areas of improvement rather than just swimming hard sets. It builds on TI basics.


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