The original article can be found on Swim England here.
Swim and gym routine to exercise back and biceps
Remember to always warm up before any exercise. Head over to our stretching video collection to warm up legs, arms and upper body. Note, you will need to be able to swim at least 10 lengths in one swimming stroke to do this exercise.
Exercise back and biceps – in the gym
OK, first off is the gym. This should take 20-30 minutes with stretches to warm up. Rest for 30 seconds to a minute between reps. It is important to ensure you have the right weight. A few rules when choosing weight:
- If it’s your first time or haven’t been to the gym in a while start with a very light weight
- Never choose a weight because someone else is using it. Listen to your body.
- You should struggle doing the final few repetitions.
- If you finish all the sets easily you need to increase weight on the next visit
- Complete the full movement at a steady pace. Don’t use bounce to help you, this may cause injury
Follow these rules for each of the exercises below. Take time to find your right weight on each. Contact the gym staff who will be happy to help. You will be doing the follow exercises:
- Barbell Bicep Curls – three sets of six, one set of 15 (light)
- Seated Row – four sets of six
- Preacher Curls (back of bench) – three sets of six
- Bent Over Row (one arm) – three sets of six
- Close Grip Pull-Ups – to failure
Exercise back and biceps – in the pool
Next up is to head to the pool. We have two choices here depending on how confident a swimmer you are. If you are not confident use this one. Work from 1-4 taking the rests required after each.
For less confident swimmers
If you can only do one stroke and can swim 10-12 lengths a visit then choose this option.
|Section||What to do in the pool||Rest Period|
|1||Swim for three minutes using front crawl, backstroke or breaststroke without resting.||Up to one minute after the three minutes.|
|2||Swim four lengths using either front crawl, backstroke or breaststroke.||30 seconds after each length.|
|3||Swim six lengths using the same stroke as above.||Every two lengths until your breathing returns to normal.|
|4||Swim for three minutes using any stroke without resting.||–|
For more confident swimmers
If you can swim more than one stroke confidently and are capable of swimming more than 30 lengths in a visit then choose this option.
|Section||Session Set||Rest Period|
|1||Swim for five minutes alternating between front crawl and backstroke every length without resting.||After the five minutes until your breathing returns to normal.|
|2||Hold a float between your legs and just use your arms for 8 lengths using your favourite stroke.||Up to 15 seconds after each length.|
|3||Swim eight lengths using the same stroke as above.||Up to 15 seconds after each length.|
|4||Swim 12 lengths alternating between your two favourite strokes every length without resting.||–|