Leveling Slope

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How can I be a better swimmer?

Basically I was wondering what exercises I can do to improve my butterfly, I need more upper arm strength bc I tend to do great the first half of the race, and the second half my arms get tired and I fall way behind. So any dry land exercises would help, plus I practice every morning.

Oh and any tips/exercises to improve my overall would be MUCH appreciated!

Thank you:)

For upper arm strength the basic exercises are press-ups (when done correctly) and pull ups. Also mixed in with this a balanced diet. For maximum muscle repair after training and land work, immediately after drink milk, and eat a variety of brazil nuts (high in selenium) and turkey (meat with most protein, least fat). This will repair the torn muscles after exercise, and build them larger.

Don't go into land work doing immediate 100 press ups. You MUST stretch before hand. Being a swimmer I assume you know how to stretch your upper body.

To do press-ups properly you must keep your bottom level so you are on a level slope. You can look in a mirror whilst doing them or before, to check you have the correct posture. When doing a press up, keep your head looking up, and have your arms shoulder width apart. Slowly descend all the way down until your nose is just off the floor, hold it for about 3 seconds, and rise. Don't put your knees down, and try and ten of them. Rest, hydrate, and do ten more. Work your routine around you, it's totally flexible and should be based on your ability. Once you get better you can try widening your arms, to work the shoulders more.

Pull-ups, well don't go buying expensive kit, or a new gym pass, if you don't own a bar, don't bother. Just carry on doing press-ups, there's a reason they're the most famous work out!

Remember, don't just work your upper body; work your legs, your abs, and remember to keep a balanced diet (up your milk and protein intake, protein is in meat and nuts) and to do cardiovascular exercise (swimming, running etc), this burns the fat, making protein production easier!

Good luck with your butterfly!

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