Strength Training for Faster Swimming
In order to enhance your performance, swimming alone is not enough. An effective strength training is crucial if you want to improve your swimming times. This book shows you what types of strength training benefit swimming and how to develop a winning routine. It includes swim-specific strength- training and lots of sample workouts.
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MAKING STRENGTH TRAINING COUNT
THE SWIMMING MUSCLES
STAGES OF DEVELOPMENT AND STRENGTH TRAINING
LETS GET SPECIFIC
ROUTINES AND CIRCUITS
15 minutes 20 minutes Objective 30 minutes 30 seconds 90-SECOND STATIONS activities Alternating Arm Pull Approximately 20 minutes Approximately 30 Arm Circles arms extended Balance Ball Chest Balance Ball Crunches Balance Ball Passes Ball Chest Lifts Bleacher Dips Box Jumps Burpies Cherry Pickers Circuit Approximately Cool core Corner Push Double Arm Pull Dumbbell elbow Elliptical Trainer exercise explosiveness fast twitch muscle feet freestyle hand hour Objective Hula Hoop Jumping Jacks knees Leg Press Lunges Medicine Ball minute of Quick minutes of Running minutes of Stairs minutes of Walking move movement muscle fiber pectoralis major perform Pull with Stretch Repeat resistance rotator cuff Routine Approximately self-resistance shoulder blade Single Leg Balance Speed Jump Rope Speed Walking Squats stage of development Standing Streamlined Leaps strength training program stretch band Stretch Cord stroke swimmer swimming speed tempo Teres Major Teres minor Toss with Partner training routine Triceps Press upper body weight