Strength and Mobility for Swimmers 1

Tuesday Lower Body

Welcome to the very first Strength and Mobility workout!

If you feel soreness the days after starting this workout, it is totally normal. Many of the muscles we will train, while also engaged in swimming, will be challenged by the full gravity of being out of the water and adding weights/resistance.

For this first week, I am assuming you are not currently doing dryland of any type, so I will start easy and then, gradually, increase the intensity.

Go to the READ ME FIRST to learn how much weight to use.

Let’s work!

GYM WORKOUT

Warm Up

• 10 min. Treadmill at 5% incline and 2 to 3mph speed. This will warm us up and start prepping our leg muscles for work. Great for injury prevention.

• Air Squats (body weight) - 4 sets - 12 reps - Rest 1min between

  • Video and explanation link

Workout

• Lying Leg Curl - 3 sets - 12 reps - Rest 1min between

  • I always recommend doing any machine leg curl before heavy leg work to improve flexibility and mobility. Based on research.

  • Video and explanation link