Good workout for competive swimmer?

Question

This is my 6th year swimming(I'm 13) and I really need a good workout that strengthens and flattens my abs. I am a Butterflyer and Breastroker so. Also, I have very strong arm muscles (especially for my age and that I'm a girl. I'm almost as strong as my boyfriend who also swims and plays football)

BTW, ones that work pretty fast also appreciated, Thanks!

Yes, this is my 6th yr on a team.

Answer 1

Wow, those are my strokes, by the way I suggest getting your 200 IM polished because not many girls get into that before high school. Im only 15 but I've been swimming the IM for probably 6 years.


Breastroke is a very technical stroke, in order to improve your stroke in the water you need a strong stomach and wrists. Do 50 situps on one minute intervals, it may take practicing before you can fully accomplish that, or else lower the time. Repeat that several times.Then do 50 oblique situps, where you go to both sides during the situp. do these on the same time. Repeat that several times. Lay on your back and kick your legs up and down 100 times or for 2 minutes. Repeat that several times.Do a wall sit for several minutes. Repeat that several times. Mix these steps up a repeat as much as you feel necesary. Also starting at probably 5 lb. weights do wrist curls, do this by putting your arms staright in front of you holding the weights with your palms to the ceiling, curl the weights up towards you 100 times, if you can do that easily go to 10 lbs, etc.


You'll be hurting but it'll be worth it.

Answer 2

You sound a lot like me.. I'm also thriteen years old and have a muscular build.

I swim for two hours each night usually around 5000 yards.

I always make my warmup 1000 yards, with a 500 freestyle, 300 pull, and a 200 kick.

Then I have my main set which is about 3500 yards, which varies on whatever im working on that day. If you are practicing breastroke or butterfly Try doing::
10 x 300 @ 4:25 ((interval might vary))
Odds: Freestyle
Evens: IM (Or in your case, switching off breast and fly)

After my main set I do a series of smaller sets like
8 x 100 freestyle @ 1:25
5 x 75 sprint free @ 2:30 ( to allow for rest since it's sprinting)

and just small things. Then I top it off with a 500 yard cooldown so not to keep your muscles enflamed.

Do you swim with a team?

Answer 3

Protein is offered in many sorts and is the form block of your physique lots the way wood, metallic, nails, and sheet rock are the form blocks of a progression. Meat is protein and as a vegetarian you have eradicated meat out of your food problem-free. Vegans get rid of all animal products from their food problem-free (milk, eggs, cheese ... some thing that have been given here from an animal). Carbohydrates and fat (oil is a fat, too) are the gas on your physique to paintings. they grant skill lots the way that gas aspects skill for a motor vehicle motor. So, by using turning out to be to be a vegetarian (a plant eater) you're purely offering better skill aspects on your physique. vegetation are additionally the main significant appropriate resource of supplementations and minerals on your physique. vegetation grant in today forward words small parts of protein. for this reason, you will desire to consume a great form of vegetation to get all of the aspects of the countless proteins which you at the instant are not getting from meat. the main significant appropriate resource of those proteins are beans and legumes. in spite of the easy certainty that, in case you at the instant are not ingesting sufficient vegetation and a great type, you will not be healthful and doubtlessly lack skill. So, you would be able to desire to video show your caloric intake. that's sensible which you're taking a eating regimen and mineral complement no count quantity what.

Answer 4

Go almost everyday to the pool and swim about 2000 yards of each stroke

Answer 5

Do leg kicks for abs,
You lay on you back with your hands beside your hips and lift your legs 5" above the ground and kick. It kills your abs.....
I have a 12 pack!!!