March 25, 2020
I want to thank swimmer Ean Peterson for swinging by the house to help create a Squat tutorial video. Like the Triple Fly with Dylan, this is posted to YouTube and you can find the link below. Below the link I have further explanation of tips and how you can effectively use the Squat in your daily routine to come back to swim stronger than when you left it.
1) Keep the tummy strong and the back flat. There is a style of squat where we can let the lower back curve, but it's for a different purpose... different video.
2) Avoid letting the knees move in front of the toes.
3) Keep your chest forward and eyes up, neck long and flat with no wrinkles.
4) Your feet should maintain their regular contact with the ground. No lifting of the heels or forefoot... think about keeping your toes firmly pressed into the ground as well if you are barefoot or in socks.
5) Use awareness every time you get up and you will engage the benefits of the squat every time you get up, and get down.
The squat is a great exercise to "sprinkle" through out the day. Careful not to over-do the reps or sets in any one given workout. If you are doing dry-land workouts right now that incorporate squats, you should follow the guidelines above and in the tutorial.
If you are itching for a "set", you can do something like Ean did at the end of the video, where you measure out approximately 75 yards in a park or on your sidewalk and treat 75 yards running like 25 yards of swimming. Run the length and do a squat to imitate a wall push, and repeat for any imitation of a swimming set you'd like to create.
You can also do a Tabata, which is 8 rounds of :20 on/:20 off of any exercise. Squat for :20, rest for :20 and you'll be mimicking the physical exertion of 8 x 25's of breast stroke kick.
Watch your knees with this. Work more than you did before, but only to the point you can come back and work out again tomorrow. If you are taking full advantage of exercising each day, plan one full rest day for each week. The body needs to rest, so the body can adapt to the work you are putting it through.