General Discussion Triathlon Talk » Land swimming Rss Feed  
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2014-12-19 11:36 AM

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Leicester
Subject: Land swimming
Guys,

It's been over a year between a 140.6 and then getting back in the pool!
A 2k set with 2 x 400 in the middle yielded a 1:55/100m average, not that far from my distance swim pace but probably 15sec/100m slower than my pool time trial 1 year+ ago.
With no pool open before 7am withing 30 miles, I have very little opportunity to get into the pool and I am signed up for a July 140.6 again next year.
I commute to-from work on my bike with some extra miles in the morning and sometimes run to work, but what land based (home gym) training can I do to help get back some swim relative strength and endurance?


2014-12-19 11:43 AM
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Subject: RE: Land swimming

Hey Alex,

I know the frustration of not being near a pool. I have a total gym and do stuff like this when I can't get in the water:

 

https://www.youtube.com/watch?v=UBYq6f4lbjs



Edited by trijamie 2014-12-19 11:43 AM
2014-12-19 12:21 PM
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Brooklyn, New York
Subject: RE: Land swimming
Originally posted by alex jb

Guys,

It's been over a year between a 140.6 and then getting back in the pool!
A 2k set with 2 x 400 in the middle yielded a 1:55/100m average, not that far from my distance swim pace but probably 15sec/100m slower than my pool time trial 1 year+ ago.
With no pool open before 7am withing 30 miles, I have very little opportunity to get into the pool and I am signed up for a July 140.6 again next year.
I commute to-from work on my bike with some extra miles in the morning and sometimes run to work, but what land based (home gym) training can I do to help get back some swim relative strength and endurance?


Strength moves such as wide grip pulldowns and cross bench dumbbell pullovers are great movers for building swim muscle strength/endurance. Vary the weight from heavy to high rep.

Edited by TJHammer 2014-12-19 12:22 PM
2014-12-19 1:00 PM
in reply to: alex jb


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Subject: RE: Land swimming

Good posts over on slowtwitch regarding the Vasa trainer for land swimming

2014-12-19 2:06 PM
in reply to: #5075790

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Subject: RE: Land swimming
Thanks all,
I looked at that vasa trainer, $1000 is a bit steep, I have a few bands and would buy a weight set, but that would be about my level of spend!
2014-12-19 2:29 PM
in reply to: alex jb

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Subject: RE: Land swimming

Then stick with the bands.  The weights won't do anything extra for you.  Save a buck and try to find your way to the water as often as feasible.



2014-12-19 3:15 PM
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Subject: RE: Land swimming

Get an Exer-Genie.  I used one for nearly the entire time I was competitive swimming nearly 15 years total.  I prefer it over bands because you can change the resistance to suit your needs.

http://www.exergenie.com/why-exer-genie/swim-training/



Edited by k9car363 2014-12-19 3:20 PM
2014-12-19 3:44 PM
in reply to: #5075790

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Subject: RE: Land swimming
I like the look of the exergenie!

I would love to get to the pool more but with no pre-work pool time available (opens at 7, I drop the kids off at 7:30 and start work at 8) and no training after work before I get the kids to bed (house rule) then the pool is again closed.
2014-12-19 7:27 PM
in reply to: alex jb

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Subject: RE: Land swimming

Originally posted by alex jb

I like the look of the exergenie!

I would love to get to the pool more but with no pre-work pool time available (opens at 7, I drop the kids off at 7:30 and start work at 8) and no training after work before I get the kids to bed (house rule) then the pool is again closed.

The really cool thing about it is that it is the only way I know of to accurately recreate the freestyle stroke on dry-land.  You can mimic every part of the stroke - entry, catch, pull, extension, release and recovery.  When you use bands, you have the band pulling your hands back forward so the recovery is un-natural.  With the exer-genie you do not have that.  The other neat thing is because there is resistance and you can see your hand/arm position, it is a very good way to work on technique.  You can simulate body rotation and add "breathing."  Best way I know of to swim on land.

On top of all of that, you dial up the resistance and then you have a VERY effective strength training machine that will directly target the muscles you use when swimming.

2014-12-20 2:56 PM
in reply to: #5075884

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Leicester
Subject: RE: Land swimming
Watched some of those YouTube vids while on the trainer and the reps on the totalgym seem simple enough and I have space for a device like that if it folds up.
Bike trainer packs up and bike hangs on the wall, treadmill folds up, if a swim-gym device packs away winter in the (small) garage is set!
2014-12-21 9:05 AM
in reply to: alex jb

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Subject: RE: Land swimming

Here are two of my favorite resources for swimming dryland training.  The first is the attached document that gives some good guidelines.  The second is this video by Gary Hall Sr:  http://www.theraceclub.com/videos/dry-land-training/

 





Attachments
----------------
Dryland Dos and Donts.docx (18KB - 8 downloads)


2014-12-21 4:24 PM
in reply to: k9car363

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Subject: RE: Land swimming
Originally posted by k9car363

Get an Exer-Genie.  I used one for nearly the entire time I was competitive swimming nearly 15 years total.  I prefer it over bands because you can change the resistance to suit your needs.

http://www.exergenie.com/why-exer-genie/swim-training/




In the video the exer-genie is used in water. Can it be used for dry land training?
2014-12-21 9:20 PM
in reply to: b2run

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Subject: RE: Land swimming

Originally posted by b2run
Originally posted by k9car363

Get an Exer-Genie.  I used one for nearly the entire time I was competitive swimming nearly 15 years total.  I prefer it over bands because you can change the resistance to suit your needs.

http://www.exergenie.com/why-exer-genie/swim-training/

In the video the exer-genie is used in water. Can it be used for dry land training?

I used it exclusively on dry land.

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General Discussion Triathlon Talk » Land swimming Rss Feed