While most swimming workouts occur within the confines of the pool, swimmers of all levels can improve their performance with strength training. Not every gym exercise translates from the weight room to the pool, however. Olympic gold medalist swimmer Jason Lezak recommends choosing a variety of exercises that do not put stress on your knees and back. Lezak suggests hitting the weights three times a week for best results.
Incline Bench Press
When you swim the freestyle stroke, your upper chest and shoulders do much of the work. Performing the bench press at an incline focuses the resistance on the upper portion of your chest as well as your shoulders and triceps. Lie on an incline bench with the barbell sitting over your eyes. Grab the bar with your hands shoulder-width apart, palms facing forward. Lift the bar off the rack and extend it above you so your arms are perpendicular to the floor. Slowly lower the bar straight down until it touches your upper chest. Pause before pushing the bar back up toward the ceiling, fully extending your arms.
Straight-Arm Pulldown
The straight-arm pulldown works the lats along the sides of your upper back. Lezak recommends this particular exercise because it closely mimics the freestyle stroke. Raise the pulley on a cable machine to the top of the track, and attach a bar handle. Hold the bar with your hands slightly wider than shoulder-width apart, palms facing down. Step back until you can extend your arms out in front of you. Bend forward slightly and maintain a slight bend in your elbows throughout the exercise. Pull the bar down by squeezing your lats until the bar touches your thighs. Slowly return the bar to the starting position.
Leg Press
The press works your calves, quads, hamstrings and glutes without putting extra stress on your knees and lower back. Choose a seated leg press machine if possible to mimic the body's position after a flip turn as you push off the pool wall, says Lezak. Adjust the seat until your knees form a 90-degree angle when seated in the starting position. Sit at the machine with your feet shoulder-width apart on the foot platform. Push through your feet, extending your legs without locking your knees. Slowly return to the starting position.
Dumbbell Biceps Curls
Biceps curls work your biceps muscles that run along the upper inner portion of your arms, as well as your shoulders, rotator cuff and trapezius. Performing biceps curls with dumbbells allows you to work each arm independently. Sit at an upright bench with your feet flat on the floor and a dumbbell in each hand. Start with your arms hanging at your sides, palms facing forward. Keep your upper arms stationary as you slowly curl the dumbbells toward your shoulders. Contract your biceps as you reach the top of the motion, and slowly return to the starting position.
Member Comments