Strength work for an ageing breaststroke swimmer!

[Chris]

For my sins, I have decided to make a come-back to the world of island swimming at the age of 24.

I am a breaststroker and always have been, so for the sake of trying to qualify for one last competition (the 2001 Island Games being held in the Isle of Man) I want to try and make our Guernsey island Team for the sixth consecutive games (they're held every two years).

I'm a 1:10 short course breaststroker at my very best (a few years ago!) but I've let myself go a bit recently.

I was out of the pool for about nine months, but I've just started again, and I'm up to five sessions a week.

I raced for the first time in about 18 months yesterday (1:17 100m breaststroke - bear in mind I currently weigh 17 stone!!) so that at least gives me a starting point.

I am currently dieting, so that's one of my objectives started.

I've noticed that I've lost a lot of my shoulder and arm strength and I need to recover it.

What sort of weights should I be doing to recover this strength?

Thanks for your help (and remember, no rude comments about my weight!!)

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Chris (Webmaster)
Beau Sejour Barracudas Swimming Club - Guernsey
http://www.barracudas-sc.org.gg/

[Conrad Cawley]

Without knowing what type of weights you use I will give you some circuit type exercises (for free weights) to improve your Breaststroke. Most of the exercises will improve your upper body strength, but of course have to be balanced with lower body exercises to prevent you "looking strange".
There are 2 arguments as to which type of weight training benefits swimmers, I am of the argument that says LOW WEIGHT & HIGH REPETITION as opposed to HIGH WEIGHT & LOW REPETITION. At the end of the day its up to you, what I would say is start slowly, always warm up properly and spend at least the same amount of time stretching as you do lifting weights. Lastly, always try to work the muscle groups antagonistically and do each exercise using good form.
Additional weight exercises for inclusion in a circuit could include work on other pieces of equipment such as, swim bench, pull cords or Nautilus.
I am sending you (by snail mail) some diagrams to help with the following exercises.
EXERCISE Major muscles strengthened in UPPER BODY
1. Bent arm pullover - Pectorallis Major, Teres Major, Latssimus Dorsi and Triceps.
2. Bench Press - Pectorallis Major, Deltoids, Serratus Anterior and Triceps.
3. Elbow extensor - Triceps
4. Push Back (bent forwards) - Teres major, Deltoids, Latissimus Dorsi, Trapezius, Rhomboids and Triceps.
5. Wrist rolling or Curls - Flexor carpi radials, Palmaris Longus, wrist flexors and Brachioradialis.
6. Dipping - Pectoralis Major, Trapezius, Rhomboids and Triceps.
7. Chinning using over grasp - Latissimus Dorsi, Pectoralis Major, Teres Major and Rhomboids.
EXERCISE Major muscles strengthened in ABDOMINAL AREA
1. Sit ups - orthodox and with twist - External and Internal Obliques and Rectus Abdominus.
EXERCISE Major muscles strengthened in LOWER BODY
1. Heel Raisers - Gastrocnemis, Gluteus Maximus, Quadriceps and Soleus.
2. Quarter jump squats - Gastrocnemis, Soleus and Plantar flexers.
3. Astride jump - Adductors, Gastrocnemius, Quadriceps and Soleus.


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Conrad

[This message has been edited by conrad cawley (edited 15 November 2000).]

[Pete]

Go to the American Swimming Coaches Association Website. (use a search engine)
Find under past articles: Scott Volkers Exercise Routine. It has great core strength exercises you can do at home. If you have difficulty I can E-mail it in word format.
Pete

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Looking forward to hearing from fellow coaches and keen swimmers needing help.