It’s short course season in yards for swimming; almost every race focuses on speed. I have adapted a new weight training regimen - strength and swimming specific regimen. I lift heavier weight (approximately 90% of body weight) for 5 repetitions, and then drop to light weight, about 15 to 20% of my body weight, and do 12 repetitions for the same muscle groups. Heavier weight training will help me become more explosive in the water while lighter weight will help me to maintain endurance. Finally, I end my workout with core training, which consists of 5 core exercises for 3 sets of 15 repetitions each.
Protocol: heavy weight 4 x 5 followed by light weight 4 x 12
Goal: stronger pulls and kicks off the wall in transition
- Flat bench press: 135 lbs, dumbbell chest press: 25 lbs.
- Deadlift: 135 lbs, squat: holding a 25 lbs. plate
- T-bar rows: 115 lbs, stretch core swimmer: light weight stretch core
- Push press: 95 lbs, upright rows: 65 lbs.
Core Training (circuit training style):
- lower back lift (on a stability ball)
- oblique crunches with extended arm (on a stability ball)
- Shoe laces (with 4 lbs. medicine ball between feet)
- full body crunches (with 4 lbs. medicine ball)
- regular crunches (on a stability ball)
What’s your workout routine?