Pre-Swimming Readiness Exercises

I recently attended a swimming discovery session with a mate as we were heading to Ipoh. In an attempt to alleviate the fear of swimming, he decided to hold a swimming discovery session to observe where our swimming skills lay. 

However what he found out was that almost, if not half of the people who were going for whitewater rafting couldn't swim properly. 🤣

As for me, I had stiff joints and had to work on building flexibility for my pre swimming skills. 

Objective: working on core balance, 

leg strength for squats, 

Pre-swimming skills. 

Planning: reflection after every workout session to observe which muscle groups need more work in flexibility and core strength for the following session.

Change as required.

Implementation: focus on the process, and the order of exercises for the muscle groups. 

20/03/2023: stretching and flexibility - 

-Medicine ball stretching over ball 

-Stretch trainer- 8 muscle groups 

-  medicine ball squat. (3 sets) 

- rear deltoid (16kgs- 3 sets). 

Evaluation:  post recovery took 3 days. Being the first session to focus on stretching, the micro tears caused an extended DOMs recovery period.

23/3: 

Stretching again.

- medicine ball squat 

- medicine ball planks 

- stretch trainer- 8 muscle groups 

28/3: 

- stretching 

- medicine ball squats 

- stretch trainer- 

- hip abductor and hip adductor machine. 

- tricep pullover barbells 

29/3: 

- 10 mins warm up on treadmill. 

- stretching (Stretch Trainer) all muscle groups. 

- medicine ball squats (3 sets X 12) 

- Assisted chin ups (40-45kg weights X 12) X 3 sets

-triceps pullover barbell. (4-6kgs X 12 X 3sets)

Evaluation: working in this order enables the specific muscle groups to warm up. Breaks between each sets enable more blood to flow into the specific muscle groups for more strength for the next set. 

Reflection: Squats are smoother and stronger.