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Get in the swim with these exercises

By Daisy Carrington, amNewYork Deputy Features Editor | daisy.carrington@am-ny.com

August 29, 2007

Rod McClave shows exercise two, position one for strengthening your swimming. (Photo by Jonathan Scheff / August 28, 2007)

Let's hear if for Labor Day weekend, our last chance to hit the beach and make a final, glorious splash. Or, if you're feeling defiant, let the holiday mark the beginning of your swimming career. Heck, you've always dreamed of joining the Polar Bears at Coney Island on New Year's Day -- now's your chance to get prepped.

Rod McClave, a personal trainer at The Sports Center at Chelsea Piers, has devised a workout to get you late-blooming aquaphiles in shape.

"These exercises are designed to build endurance for the specific groups of muscles that have the greatest impact and most usage for swimmers," he says.

1. Cable lat pulls

Stand with your feet slightly closer than hip-width apart. Hold the cables of a lat machine and bend 90 degrees from your waist, looking down, not forward. Extend your arms outward, resting them alongside your ears. In a smooth motion, with your arms extended straight, press down and then back until your hands are directly next to your hips. Bring your arms slowly back to starting position. Do two sets to exhaustion, usually 20 repetitions.

2. Posterior deltoid dumbbell raises

Stand with your feet slightly closer than hip-width apart. Bend from your waist into a 90-degree angle -- again, looking down, not forward. Raise a pair of light dumbbells sideways until they are even with your shoulders. Lower them slowly until your hands are about 2-2.5 feet apart. Do two sets to exhaustion, usually 15-20 repetitions.

3. Plank -- core stabilization

Get into a plank position, resting on your forearms and toes with your back and legs straight. Your elbows should be bent at 90 degrees directly under your shoulders. Keep your hips up. Start with five seconds up and five seconds rest. Increase by five seconds each round. For example, round two will be 10 seconds up and 10 seconds rest. Round three will be 15 seconds up, 15 seconds rest. This should be a starting point; swimmers with more strength should increase the length of their intervals.

4. Back hyperextensions

Do not perform this exercise if you have lower back problems. This move teaches you how to engage your glutes so that your legs don't drag when you swim. Lie on the ground with one hand on top of the other and rest your forehead on your hands. Raise your legs until your thighs come off the floor, and hold the position. Slowly lower yourself back to the floor. Do one set to exhaustion, usually 15-20 repetitions.