Strength Training

  • Aquanerd

    Posts: 845

    Sep 21, 2008 1:05 PM GMT
    I've gotten back into swimming after a 25 year gap. I've been working on getting my stroke technique and ramping up my stamina. I'm taking yoga classes to help with my flexibility. But after a few Masters Swimming competitions, I'm realizing it's time to work on strength. After 25 years of a sessile lifestyle, and getting 25 years older, I'm feeling my lack of strength, especially in the sprints.

    I'm not looking to bulk up, And after losing 150 pound, I definitely need to work on toning. Any suggestions on where to start?
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    Sep 24, 2008 6:51 PM GMT
    When I got back into swimming, after an 18 year hiatus, my coach gave me the following circuit to start my dryland program. Do each exercise for 1 minute, moving quickly to the next one. Take 1 minute rest and do it again. Do each exercise with enough weight to feel it, but not enough to reach failure. And be sure to warm up first!

    Dumbell flies
    Lateral arm raises
    Lat pulldowns
    Triceps extensions
    Seated rows
    Crunches
    Front arm raises
    Heel raises (:30 each leg)
    Dumbell bench press
    Crunches
    Lunges