Lower body exercises start with the leg extension, which works the quadriceps. Then go to the leg curl machine, which works the hamstrings. Try to do nearly the same weight on both machines. This equalizes the muscles around the knee, improving the knee's structural integrity. Next go to the squat machine, which exercises the largest muscles of the lower body, the gluteus maximus, the quadriceps, hamstrings and the gastrocnemius. This is the single most important exercise. This works the muscles that drive you off the starting blocks and off every turn. Then on to the Hip Abduction machine; this is recommended by coaches to improve the insweep of the breast kick.
Develop the torso with the second most important machine, the Superpullover. It uses the latissimus dorsi, or as swimmers call them, the lats. This exercise mimics a butterfly stroke or breast pulldown. I skip the Behind The Neck Pulldown machine, as well as the Overhead Press (military press) of the Double Shoulder Machine, and the Decline press (bench press), as these do not mimic swimming motions. Next I do the Arm Cross of the Double Chest machine, which works the pectoralis majors. Just like the insweep of the breast pull. Then to the Rowing Torso machine that works the upper back muscles, posterior deltoids, rhomboids, middle and lower trapezius. I simulate the outward pull of fly and breast on this one. |