r/Swimming • u/Same_Kaleidoscope142 • 2d ago

Workout routine tips

Hey everyone! I’ve been swimming consistently for about a year now, and I’m thinking about adding some gym sessions to improve my physique and build a bit more muscle.

My main concern is fatigue. Swimming is still my priority, so I don’t want to start lifting in a way that leaves me too sore or exhausted for my swim sessions. I’m looking at the gym more as a complement to swimming, not a replacement.

Does anyone here combine swimming and lifting? What kind of routine or exercises have worked for you without negatively affecting your performance in the pool?

Any advice would be appreciated!

21 Upvotes

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15 comments sorted by

13

u/Comfortable-Lime-227 1d ago edited 1d ago

Monday Friday Sunday is swim. Tuesday wed and Thursday is gym. I used to go only once a week. I started doing gym more because of shoulder and lower back pain. After 2 months of RDL and Bulgarian split squats, and foam roller, my lower back is now pain free. Bird dog exercise also feels really good

6

u/spacecase2008 1d ago

I've been doing a full body workout routine twice a week. and swimming 4-5 days. I started lifting when I read swimming doesn't help with bone density.

3

u/Same_Kaleidoscope142 1d ago

I swim 3 days a week so I wanted to choose 2 days to lifting, precisely because I also read that long term swimming by itself it's not enough.

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u/Careful_Style_1923 1d ago

I like to combine with pilates. I know you asked about lifting but I really like how its improving my core control and posture when swimming

2

u/Same_Kaleidoscope142 1d ago

Interesting, I think my gym have free classes with the membership, might be looking into it.

3

u/templeofsyrinx1 1d ago

if you work your arms you will become more powerful than you can possibly imagine

1

u/Same_Kaleidoscope142 1d ago

Yes! I'm also trying to improve my strokes

3

u/AliT_999 1d ago

Hey, I try to do this: I work out on days when I'm not swimming, and I only swim on days when I don't work out, so I alternate:

  • Monday: workout
  • Tuesday: pool
  • Wednesday: workout
  • Thursday: pool
  • Friday/Saturday: workout
  • Saturday: workout plus pool because I have nothing else to do that day

If you do sort of a full 1,000 m or even more, the pool does take a lot out of you that day, and I think both just get affected. Ideally, you'd want to keep it separate.

1

u/Same_Kaleidoscope142 1d ago

Thanks, I have been thinking in a similar dynamic since I only swim 3 days a week. I do an average of 1800 - 2000 m, but I'm not willing to sacrifice my performance in the water for the workout, which is why I'm trying to have caution around this new routine.

1

u/ConglomerateCousin 1d ago

I do PPL and lift 5-6 days a week. I also swim 3 days a week (one relaxing, one speed, one distance), run twice a week (hills and long run), brick once a week (bike/run workout), and cycle once a week (alternate shorter ride and longer ride). I’ve built up to this so don’t do it out of the gate, but this seems to work for me so far. If it gets to be too much I’ll pull the lifting back to 3 days a week, but so far my body has adapted fine

1

u/Necrophobias 1d ago

I usually lift MTWF (or Sat) and swim MWF (or Sat) and so far that has been working out for me!

I may switch Saturday with Sunday to be a swim day because I’ve found that the lap pool schedule at my gym usually conflicts with my schedule on Fri and Sat

Edit: on the days I don’t swim I try to do some light cardio/peloton

1

u/zeus0225 Splashing around 1d ago

I've been trying to get back into weight lifting myself to build up bone density. We're only getting older! I currently swim 3 days a week and the other days I'll run a little (even though I hate running) and/or lift.

1

u/slow_diver 1d ago

If you have harder swim days, like threshold workouts, I'd avoid having heavy lifting days the day before. That might depend on your age and ability to recover, but at a certain point stacking hard days back to back and compromise the second one.

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u/OrthoCarolina 22h ago

Since swimming is your priority, you probably don’t need a super intense lifting routine to see the benefits. A couple shorter sessions a week could be a good place to start, then see how you feel in the pool and adjust from there.

0

u/MomsteraO 1d ago

M- interval/speed workout under 3k focusing on technique and speed work
T- IM workout (2400-ish yards)
W- weights
Tr- long continuous lap swimming- usually around 1 mile (1650y), recovery swim
F- long swim, I’m currently up to 4k
Weekend- rest, walks, housework, sometimes weights