Chirk Dragons Land Training work

Introduction - The following information has been put together as a short guide to land based exercising for our swimmers. There are many other website’s and other sources of information, but make sure that you discuss with the Coach what training you are doing, going to start doing, or considering changes to your present training regime...............

Warm up – Stretch and cool down - Before starting any specific training or serious warm up gently motivate the body to start the blood flowing and warming the body tissue. Most swimmers will have been resting at home or in the car on the way to sessions, so the body is quite lethargic...................

Stretching - The best time to perform stretching is after a suitable warm up with supple muscles. Stretching cold and un-worked muscles will lead to injuries, possibly serious tears which will lead to long lay offs and long term weakness. ..........

Exercises for swim specific circuits - The following are quite simple exercises which should be part of a circuit programme for swimmers. Some involve weights, and all swimmers should take advice on how many repetitions, what weights are suitable and have demonstrations on correct technique before starting their training. This could be from leisure centre staff if using a gym, or the coach/land training tutor for the club.

Upper body workout.....

Lower body and leg workout ...................