Quote (Shekkie @ Oct 28 2013 03:57am)
Hi John, Around this time last year I came to Raynor asking for a workout routine when it comes to competitive swimming.
I don't swim for my college any longer but rather just do masters.
I have time to lift 3times a week (usually mon,wed,fri) and I usually swim 5days (mon-fri) with a casual swim on saturdays (sundays are rest days). I usually lift after my swim when I can and make sure I have a hearty lunch afterwards.
Raynor last year suggested doing 2 exercises per sets with reps of 10,8,5,3,1 (something very similar) with minimal rest in between (heavy weights)
I thought it was going alright but felt myself starting to get a bit dense for the water (I'm not sure if this is merely a placebo effect) and definitely felt my arms taking longer to complete each stroke.
So i ended up deviating from Raynor's workout and googled a bit looking at lighter weights but 15-20reps each. Somehow this didn't end up helping either. (I experimented with both routines approx 4-5months)
As far as I know, I'm a mesomorph and my diet consisted of about 3000-3300 calories a day at a 40/40/20 (more or less)
My main fitness goals are to improve my times, but as the same time I don't want to give up lifting
My current routine is
Back/bi/abs mon shoulders/legs wed chest/tri/abs Fri
I hope I'm not being ignorant in anyway and I really am trying to learn more. I know the basics of lifting but haven't really succeeded in finding a good routine that caters to my swims
Hey buddy, sorry for taking so long. Are you wanting a new routine or what? To start with I'd recommend researching the conjugate system. You want to be more explosive when you swim so you can be faster. Let me know
Quote (Aube @ Nov 3 2013 04:58pm)
Hey Mate!
I have 7 weeks between my next 2 meets.
1st meet December 7
2nd meet January 25
I was wondering what I should do as contest prep according to you.
Thanks.
What does your routine look now like? Generally speaking you want to take your openers at the following. Squat 10th, Dead lift 13th and bench 15thn. Then just do small workouts before then, the last week I'd do barely anything if at all.
For the one on Dec 7th do the same with the dates above.
Remember on meet day to eat a good breakfast, and to bring food with you at the meet. I like to drink 1/4th pedialite, 1/2 gatoraid and 1/4th water, with gliycerine and sea salt added in. But if you have never used them don't throw them in because you dont know if they will upset you or anything.
Let me know if you have any more specific questions and I'll help you address them, such as picking your openers, etc.