From the outset of my training I realized that swimming was going to be my biggest obstacle. I am 215 pounds and am just not very buoyant. Even though I am going to be putting a lot of faith in my wet suit once I get into the open water, my training has been centred around swimming 3-4 times per week and getting comfortable in the water.
The big difference I see in my training this year is how much my swimming has improved because I have stopped lifting weights. Over the past month I have more or less cut out weight training out of my life. I admit, it was a little difficult, because I am a fan of weight training and have been doing it 3 times per week for years. But it was recommended to me and it has made all of the difference. Since I have done this my distance has steadily increased where I can now swim 1000m continuously. Compare that to last year, when I was swimming but still lifting 2-3 times per week. The distance I could swim, as well as efficiency in the water were no where close to where it is now.
Once a week I still do a 30 minute full body maintenance workout in order to maintain a base level of strength with a focus on upper and lower body mobility. Although lifting may not help with my swimming it is still beneficial for both cycling and running.
Here are some of the exercises I have been doing:
1. Reverse Lunge: 2-3 sets of 10-12 reps with either dumbbells or a med ball.
2. Barbell Snatch Squat: 2-3 sets of 8-10 reps (use an olympic bar if possible). Focus is on depth and control.
3. Pushup with rotation: 2-3 sets of 10-12. Use 5-7.5lbs dumbbells to make more challenging.
4. Russian Twist: Do 2-3 sets of 10-12 reps on each side. Use a med ball or plate for added resistance and focus on form and a good rotation.
5. Straight Arm Pulldown: I do 2-3 sets for 15-20 reps and focus on form. I prefer to use separate cables for each arm as this gives you the ability to get a greater range of motion in the downward phase. This can also be done wtih alternating arms.
6. Side Plank Leg Raise: I do this more for my running in order to keep my glutes strong for the pounding they get from running 5-8km. Remember, I am not designed to run long distances.
