Hi there, I’m a 24-year-old man who has always competed at the regional level in swimming. In order to get stronger and in better shape, I would like to learn more about combining the gym with swimming.
My routine consists of an hour of upper body or whole body exercise followed by 45 minutes of swimming. It’s definitely ineffective. Any suggestions?
Combining gym workouts with swimming can be highly effective if done correctly.
Here are some suggestions to optimize your routine:
1. Structure Your Week
Alternate Days: Consider alternating between gym and swimming days. For example, you could do strength training on Monday, Wednesday, and Friday, and swimming on Tuesday, Thursday, and Saturday. This allows your muscles to recover and adapt.
Combined Days: If you prefer to do both on the same day, try swimming in the morning and gym workouts in the evening, or vice versa. This helps in maintaining energy levels for both activities.
2. Focus on Complementary Exercises
Strength Training: Incorporate exercises that enhance your swimming performance. Focus on compound movements like squats, deadlifts, pull-ups, and bench presses. These exercises build overall strength and power.
Core Workouts: A strong core is crucial for swimmers. Include planks, Russian twists, and leg raises in your routine.
3. Swimming Workouts
Variety in Strokes: Mix different strokes to engage various muscle groups and prevent monotony. Include freestyle, backstroke, breaststroke, and butterfly in your sessions.
Interval Training: Incorporate high-intensity interval training (HIIT) in your swimming workouts to improve cardiovascular fitness and endurance.
4. Recovery and Nutrition
Active Recovery: Use swimming as an active recovery method on your rest days. It’s low-impact and helps in muscle recovery.
Nutrition: Ensure you’re fueling your body with the right nutrients. A balanced diet rich in protein, healthy fats, and carbohydrates is essential for muscle repair and energy.
5. Sample Weekly Plan
Monday: Strength Training (Upper Body)
Tuesday: Swimming (Endurance)
Wednesday: Strength Training (Lower Body)
Thursday: Swimming (HIIT)
Friday: Strength Training (Full Body)
Saturday: Swimming (Technique and Drills)
Sunday: Active Recovery (Light Swimming or Rest)
6. Listen to Your Body
Pay attention to how your body responds to the workouts. Adjust intensity and volume based on your recovery and performance.
Combining gym workouts with swimming can significantly enhance your strength, endurance, and overall fitness.
Keep experimenting with different routines to find what works best for you. Happy training!