Here is a series of photos that outline a basic strength routine for long distnace swimmers. Athletes loooking to conplete in Ironman or do an endurance swimming event should consider these exercises prior to starting their swim training (3x a week) and during thier swim training (1-2x a week). Note: Be sure to securely anchor the cords before beginning any exercise. You can also adjust the resistance by standing closer to (easier) or further from (harder) the anchor point.
Weeks 0-3: Do 3x a week, two (2) sets of 10 repetitions each.
Weeks 4-6: Do 3x a week, two (2) sets of 15 repetitions each.
Weeks 7+: Do 1-2x a week, one set of 20 repetitions each.
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Front Shoulder / Deltoid Start |
Front Shoulder / Deltoid Finish |
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