Dry Land Training for Swimmers

Dry Land Training for Swimmers

Masters swimmers know that swimming is an excellent way to get in good shape. Many swimmers do not feel the need to supplement their swimming workouts with a dry land routine, because swimming addresses the most important aspects of a well-rounded exercise program. However, dry land exercises can be beneficial for both the competitive and the fitness swimmer.

1. Aerobic exercise: Most masters workouts are geared toward middle distance swimming. The average swimmer is getting an average aerobic workout. Swimmers who want to improve their swimming endurance should be swimming 400, 800, or 1500 meter distances or longer. A set of 10 x 100 meters on 5 seconds rest is also aerobic. Sprinting is not considered an aerobic workout.

To improve their aerobic capacity outside of the pool swimmers can include such exercises as cycling, jogging, running, walking at a brisk pace, hiking, or rowing to their exercise routine. These exercises have the additional benefit of exercising the lower body more than the upper body. One or more of these exercises combined with swimming provides a well-balanced aerobic routine.

2. Strength training: Swimmers generally develop good upper body strength, since moving against the water provides more resistance than moving against air. Anaerobic sets, such as all-out sprints and sprint kicking with fins (for a short duration) work on strength and power (strength and speed).

Fitness swimmers may want to supplement their swim workouts with resistance exercise, especially for the abs, hips, and legs. Because of the body’s buoyancy and the fact that the legs are not planted on a surface (except during turns), swimming does not work the major muscles of the legs and thighs as much as most dry land activities. A competitive swimmer will want to strengthen the lower extremities for the starts and turns. Options for strength training include weight lifting, Pilates, and yoga, where your body provides the resistance.

Swimmers should also emphasize core strength. Briefly, core strength involves strengthening the muscles of the trunk: the abdominal muscles, the gluteal muscles, and the back muscles.. In swimming, body rotation along either the long-axis (freestyle, backstroke) or short axis (breaststroke, butterfly) engages the abdominal muscles. Core strengthening exercises include abdominal crunches and pelvic bridging. Stronger core muscles will lead to a more efficient stroke.

3. Flexibility: While most swimmers have terrific shoulder flexibility, many lack flexibility in their hips and lower extremities. Tight hip flexors can lead to groin pulls in breaststroke. Tight hamstrings can lead to lower back pain and even put a strain on the shoulder. A tight lower back will also put additional stress on the shoulders. Flexibility exercises include stretching exercises with and without a strength component. Yoga, for example, involves both stretching and strengthening simultaneously.

4. Coordination and balance: Swimming demands both coordination and balance in the water, and may translate to overall better balance. For seniors and for people with osteoporosis, good balance helps prevent falls. Older swimmers should pay special attention to improving their balance and coordination through dance, yoga, free weights, hiking on uneven terrain, or tennis.

There are many types of exercise that work several systems at once:
Yoga: flexibility, balance/coordination, and strength
Plyometrics (jumping, medicine ball, propulsive exercises): balance/coordination, strength, and may work flexibility, depending on the activity
Weight training with free weights: strength, coordination/balance
Tennis: balance/coordination, strength, and depending on the intensity, aerobic
Running: aerobic, weight-bearing, balance and coordination

For most masters swimmers, when it comes to exercise activities aside from swimming, convenience and enjoying the activity are probably the most important factors. Above all, keep swimming!

Jessica Seaton, D.C., is a chiropractic orthopedist in private practice in West Los Angeles. She has been swimming with West Hollywood Aquatics for 14 years. She can be reached at (310) 470-0282 or jseaton@aol.com or www.drjessicaseaton.com.

Jessica Seaton, D.C.

11022 Santa Monica Blvd.

Suite 440

Los Angeles

CA 90025

(310) 470-0282

e-mail:

jseaton@aol.com

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