View Full Version : gym traing

June 12th, 2002, 01:41 AM

has anybody out there had trouble training in the gym or even trying to find got work out tips for gym workouts to help with swimming

I am currently in traing for 4 ocean swims held at the end of this year and have been training for this for some time only trouble is that my current workout at the gym is currently targeted at muscle growth and not swimming and the trainers that are at my gym do not have a good understanding of training techniqes for ocean swimming.

So my question is this?
If anybody has hade problems with this and have found some usefull training programs as well has training in the box and in the ocean if they could -please contact me.

I am from New Zealand so do not hold that against me its a great place but the water could be a bit warmer(lucky for me somebody invented a wetsuit, i now i'm a wos)

June 12th, 2002, 07:28 AM
Well, I would say that the best workouts other than swimming would be the following:
Stationary bike riding- 45 minutes
Rowing machines- 30 minutes at a medium pace
Arm-haulers-if you don't know what they are, lie on your belly with your arms in front of you as if you have just pushed off of the wall, holding your feet up approx. 6 inches and basically keeping your arms at a right angle on the movements, go from over the head to next you your shoulders. Do about 30-40 sets of 100 reps.
Swim 10x 100m crawlstroke/15 pushups/15 situps or crunches
with 20 seconds rest in between each set
equaling 1000m/150 push ups/150 situps or crunches
then jog for about 2.5Km (14 minute pace)
That should get your endurance up , increase the numbers of sets for the 100/15/15 every week, but the reps should stay the same. Do this about 3-4 times per week, and on days that you do not do this workout, alternate between one of these:
run 4 miles
swim 3000m with fins
run 3 miles

3x15rep squats
3x15rep lunges
2x10rep leap frogs
2x20 jump overs (Jump approx 1/2 meter over an object of the same height 20 times without stopping)
3x20rep heel raises

2x7 regular
2x7 reverse
2x7 close grip
2x7 wide grip

push ups
2x 30 regular
2x20 tricep
2x30 wide

2x25 dips

3x50 armhaulers

max push ups in 2 min
max sit ups in 2 minutes
max pull ups

5 mile run

1 mile swim with fins

All of these workouts are excellent for triathalon athletes, but they will definitely improve distance swimming by building endurance.

June 13th, 2002, 07:36 AM
Youch, that's some serious workout stuff there.

My recommendation would be some triceps work, because any time you pop your head up to look around, you are leaning more on the triceps.

Swim fast,

July 21st, 2002, 02:35 AM
the baker's dozen workout:
13 squat jumps
13 push ups
13 crunches
then 12 of all, then 11, ...etc all the way to 1
(the reazon why its 13 is because bakers always do an extra one!)

step ups:
as easy as this sounds... take a high step and time yourself changing every minute
start with 4 min 6min 4, 6, 4, 6, 4
then do 5 and tens and add as you progress

do a lot of ab work because all the kicking power will come from your torso

no pain, no gain