SOME BEST PRACTICES
From March 2015 Fitness Peer-to-Peer Conference Call
Below is a general comment from a professional dry land instructor, Eric Lane, who works with elite swimmers training under David Marsh for the 2016 USA Swimming Olympic Trials, with Masters swimmers, high school swimmers and on down to one on one sessions with young age group swimmers.
If the dry land session is going to be focused on building strength, the swimmer should do that session prior to getting in the water, then use the swim to work on technique.
If the dry land session is going to be focused on flexibility and core work, then it is ok to do a hard swim workout first.
Eric sets up 8-9 stations in the room, each having a different exercise to do. Beside each station, he puts a mat on the floor for the athlete to lie on for a specific core exercise after he/she has done the “work” portion at that station. He uses a Tabatha timing device to start the “work” portion (usually 45 seconds) at each station and then when to commence the “rest” portion (usually 12-15 seconds) before starting the core work for 30+/- seconds.
After the athletes have visited all the stations, the Tabatha timing device allows for an extra minute of rest then a second round of all the stations commences.
The “work” exercises are designed to fire specific muscle groups. They vary from session to session. Warmup moves for about 10-12 minutes always precede the exercises.
Eric spoke about 45 minutes on the conference call explaining the system he uses and the benefits of this type of program – almost constant movement with short rest – that affects all the muscle groups.