Swimming Strength Workout

This session is designed to work all muscle groups of your upper body, as an endurance / toning circuit and also to increase the heart rate sufficiently to provide you with a sweat.

Aim to work at a fast comfortable pace within your own limits, taking minimal rest between the different exercises, this circuit is only suitable for persons used to weights.

Upper Body Circuit

Use the following table as a guide to the amount of reps, sets and rest time for each exercise. Aim to use this session ideally once a week, aiming to change the exercises you do, in order to create new and challenging workouts - Netfit Members have access to over 1,500 different exercises and new training programs.
 

LEVEL
SET 1
SET 2
SET 3
REPS
REST
REPS
REST
REPS
REST
INTERMEDIATE 12-15 30 SEC 10-15 30 SEC - -
ADVANCED 15-20 20 SEC 15-20 20 SEC 12-15 20 SEC
ATHLETIC 20-25 10 SEC 20-25 10 SEC 15 -20 15 SEC


WARM UP AND STRETCH PRIOR TO DOING THIS CIRCUIT
Wide Arm Press-Up.

Take your hands out at double shoulder width, with your palms facing forward. Dependent on your fitness level, choose your style to work in, i.e. 3/4 position for intermediates and full position for advanced.

1 Arm Row. Support your body by placing your left hand and knee on a bench, whilst placing the weight in your right hand, with the right foot securely on the floor.

Aim to keep your back parallel to the floor, whilst lifting the weighted elbow from a straight position to an angle of 90 degrees or more, aiming to take the elbow high without rotation.

Biceps Curl, again if possible perform in a seated position to limit excessive body swing.

For intermediates and advanced aim to perform the movement in the 3 following actions, normal / hammer / and reverse, full descriptions of all the exercises can be found in the members area.

Triceps Dips

Place your hands either side of your buttocks, with fingers facing forward. Bend at your elbows, taking them backwards. Perform on a secure bench with feet on the floor for intermediates, and feet on another bench for advanced. Focus on taking your elbows behind you.

Breast Stroke. Control the movement,  ideally standing with feet shoulder width apart. Keep your head up looking straight ahead, with elbows at shoulder height. LIGHTWEIGHT

Make smooth controlled breast stroke swimming movements, whilst focusing on keeping your elbows at shoulder height.

Bench Press Aim to perform the exercises in either a close arm normal or wide stance exercise. Again you can adapt the exercise by using an incline / decline / or flat bench, whilst working with either dumbbells or a barbell.

Focus on a complete range of movement, lowering the weight down to your chest, however never use a weight that is too heavy so you can't lift it back up.

Triceps Kick Backs.

Sit on a secure bench with your feet firmly on the floor, leaning over as far as possible, ideally to a position that enables your body to be parallel to the floor. LIGHTWEIGHT

Smoothly extend the arm back from a bent position, in order to straighten the arm, focusing on keeping your upper arm horizontal whilst keeping your elbow tucked into your side.

Reverse Flies.

Support your back on either an inclined bench or the thigh of one leg. Keeping a bend in your arms lift the weight up no higher than shoulder height in a smooth motion, before lowering under control. LIGHTWEIGHT

Lateral Raise. Holding suitable dumbbells in each hand, smoothly lift the weights up from your side, to a horizontal position out to your sides, aiming to keep a slight bend in your arms, hands inline with your shoulders.

For best results, certainly for beginners, aim to work on a declined bench so that you have some support for your lower back.

Close Arm Press-Ups

Beginners should perform in a box style press-up, as this is a hard exercise. Aim to make a triangle with your fingers and thumbs, taking your elbows out to the side. Your hands should be under your chest.

Normal Flies. Work on either a flat or incline bench, taking the weights from a central position, out to your sides, in line with your shoulders.

Keep a slight bend in the arms at the elbow, lowering the weights no lower than your shoulders.

Shoulder Press

Aim to work in a seated position on an inclined bench for support for your back. Lift the weights from your shoulders, up above your head, keeping the palms of your hands facing forward. Make sure the weights are secure.


The following page will give you some additional tips for swimming strength training.

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