Strength training for swim?

I like using rubber band which are fairly cheap.  I wrap them around something that allows me to mimic my swim stroke.  I also do standing straight arm pull-downs using the Lat pull-down machine in the gym.  I then do straight arm 10-12lbs dump bell lifts to help strengthen my shoulders. Straight up in front of me one at a time as well as on out from side together...light weight with really high reps...50-75.

Any exercises that emphasize the lats and strengthen/stabilize the shoulder would be good.

John

I am far from an expert, but I stopped lifting weights in May and started doing pushups, pullups and dips to complement swimming muscles. It is very simple but I really like the results and I think they work the same muscle groups as swimming.

All you need is a floor for the push ups (Check out "One Hundred Push Ups" Plan online/Google)

If you have a park with bars for the pull ups/dips somewhere close that's free and easy too!

Good luck.



Edited by WaitingGuilty 2010-09-23 11:07 AM

What is "not enough time in the pool" exactly? 2 times a week? or 2 times a month?

Anyways... I love this series of books:

http://search.barnesandnoble.com/Swimming-Anatomy/Ian-McLeod/e/9780...

They have one for cycling and running as well. It shows weight training for swimming... and relates what you are doing to the muscles that are being trained and how they are used in swimming. All color photos with the muscles being pointed out. Great stuff.

Currently 'not enough time in the pool' means that I managed to swim twice during the six months prior to my sprint tri earlier this Sept., and not at all in the two months immediately preceding it.    I will attempt to improve that before next summer, but I anticipate that I will still have 'not enough time in the pool' since even 10x as often as I have been would probably still be considered inadequate!  I hope to be able to get into the pool 1x per week during the winter.  Would that be enough?  I've never had a problem with going the distance....I'm positively buoyant and could probably get in the pool right now and finish a mile in under an hour.  Early swim team training when I was a kid made me a pretty efficient and fast swimmer without me having to put much effort in:  I was 151 out of a field of 611 in the swim split at my tri this month (440 yrds, 10:48).  However, I was pretty winded after the swim and could certainly have done better at the swim and the bike if I'd gotten some swim conditioning in.  I also need to work much more on the swim if I am going to be able to do the Olympic length bike and run right afterwards!

So I guess the question now is....how much can I get away with strength training instead of actual pool time?

Is it possible to replace what would be strength training time with pool time?

I don't think it is possible to replace pool time.  You have to build endurance that you will never get from lifting.

Lat pulldowns, rowing machine, dips / triceps all help swimming.  Overhead press (*light* weight, high reps) helps shoulder stability.  I'd recommend a well rounded upper body routine though, if you're going to be lifting, as opposed to isolating on those few things.
 

Push ups, walking lunges and a variety of core exercises are all good.

Pull ups and dips if you can do them are excellent exercises, period.  Rows are good too.

I know some folks that advocate doing leg curls and extensions.  I don't know if they actually do anything more than make more aesthetic muscles, but I suppose they can make for a stronger kick on your short strokes.  The squat is always a good exercise.

Edited by Johners 2010-09-23 5:06 PM

Thanks!  Another book for my Ipad.

In my opinion, no. To get better at swimming, you have to SWIM. And if your form is poor, then even swimming won't help you get better. Only a coach helping you to improve the flaws will.

You can build all the muscle you want out of the water, but if you can't move it properly through the water, you won't go any faster.

Swimming fast relies a lot on technique.

I think I either didn't ask that question correctly or you misunderstood.  I'm asking if you have 1hr a week to strength train can itbe replaced with 1hr of pool time?  Why can't you get to the pool for 1hr a week if you can do weights for 1hr a week?  Maybe the pool is 1/2hr drive and it's not practical or some other time/availability issue.  If you can get to the pool, then you should swim.  If you can't, then get some elastic bands.  If you want to be a better swimmer, you should swim.  If you want to get better at lifting weight, lift weights.

This is a great book on strength training for swimming.  I use it all the time.  It was written by swimming great Dave Salo.

http://www.amazon.com/gp/product/073607242X?ie=UTF8&tag=theathkvill-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=07360

Replace no, supplement yes.  If you never swim and only lift weights, you probably won't improve much in the water.  But let's say you can swim only 2 days per week.  If you lift the other 3, you may see some improvement in swimming speed, versus doing nothing on those other days.

When I swam competitively and played water polo, both programs spent a portion of their time on strength training.  

Considering fitness is specific of the task we do repetitively do to induce particualr adaptations (aka specificity) and what most athletes deem as traditional strength training, my guess would be: not much.

You can complement your swim raining with resistance training to address certain muscle imbalances or produce certain neuro-muscular adaptations (i.e. sing elastic bands to practice the front end of the stroke). But complementing yuor swimming is different to barely swimming. You might survive the swim and if you already have solid technique even do ok, but your performance will be far from optimal and the lack of specific fitness will almost certainly limit your performance on the bike and run as well.

Bottom line; if you want to swim better, then swim more.


Edited by JorgeM 2010-09-24 1:07 PM

Yeah, its a conundrum.  I guess my goal is just to make it through the swim.  I know I could probably rock the swim if I had the time to put into it, but the truth is that I SUCK at running, so I tend to spend what training time I have there to get myself just up to competent.  I have three kids under age 6 and a full time job, so stuff I can do with the kids (like free weights, push ups and resistance bands) are all more practical than stuff I really can't do with them (like swim).  I had heard that Dara Torres put more time in on strength training than on swimming (or at least more than most swimmers...see  http://backtoformfitness.com/dara-torres/for example), so I guess I'd like to emulate her example.

you go girl..you should be proud no matter what the exercise is done!