86 Swimming for Fitness
Underwater Training
Swimming underwater requires breathholding. While this is an activity that is not
endorsed by the diving manual, it may be something you will need to do as a SEAL. Given
this fact, specific training will enhance your performance and extend your operational
capabilities. The following rules apply to underwater swim training:" DO NOT hyperventilate prior to your underwater swim.
" Use a buddy to observe during pool drills.
Varying Your Workout
Swimming workouts should be varied between easy days and hard days. For
competitive speed, it is good to swim at least four days a week; this will help keep stroke
efficiency. Swimming days provide good relief for tight muscles generated by running and
weight training.Swimming has some specialized weight training techniques. The primary issue is
that swimmers have full range of motion of their arms during exertion. Muscle contraction
is fairly constant over the entire arm motion requiring balanced power throughout. Weight
training must complement this fact, or muscle tightness develops that actually works
against the swimmer (see Chapter 6).Pulley pulls are excellent weight training techniques for a swimmer. The classic is
the lat pull-down station present in virtually all weight rooms and multi-station machines.
A better arrangement is for weights and pulley setups to be individualized for each hand.
Pulley pulls are “isotonic” and mimic the constant resistance of water. Weights should be
kept on the low side, permitting high speed weightlifting of between 1-1.5 seconds per
repetition. Hold slightly at the end of each lift to prevent banging weights and getting
thrown out of the weight room.Swimmers use high reps, never less than 10.
Many dedicated swimmers own an Exergenie, which is a truly simple piece of
equipment that permits a realistic workout in freestyle or backstroke. It is a nylon line
rigged up through a little cylinder that twists the line and provides resistance. This workout
is possible even within the confines of a cramped 688 class (40 - 50 reps) can be done daily
because the motion is so much like swimming. Thus, it is a portable weight room for
swimmers.Cross training includes canoeing, rowing,
kayaking, and cross country skiing.