Jana Rađa’s Reviews > Swimming Anatomy > Status Update

Chapter 4 (Chest). "Therefore, although using exercises that target the muscles in the chest is important, [...] one of the key goals of a dryland program is to address muscle imbalances, not accentuate them. To avoid overemphasizing the chest, use a 2:1 ratio of pulling exercises that emphasize the lat.dorsi to pushing exercises that emphasize the pec.major." Also, p. 13, a 2:1 ratio elbow extensors v elbow flexors.

Chapter 3 (Shoulders). The 4 Ps: scapular PIVOTERS for upward/downward pivoting, elevation/depression, retraction/protraction, shoulder PROTECTORS (the "cuff") for rotational movements & stabilising function, humeral POSITIONERS for flexing, internal rotation, abduction, extending, external rotation, and humeral PROPELLERS as primary force generators.

Chapter 2 (Arms). I have to include more isolation exercises in my dryland program. The Tate press seems interesting, and so does the close-grip bench press, and also the medicine ball chest pass. At the risk of being called a BB again, I'll also include biceps curls and triceps pushdowns & kickbacks.

"The primary difference between freestyle and butterfly is that the arms [and legs] move in unison during butterfly whereas reciprocal movements take place with freestyle. [T]he muscle recruitment patterns are almost identical." Obviously, I need more work on my thor. rotation and conscious body roll in freestyle & backstroke, everything else seems in place, since butterfly is a delight & free and back not so much.

In terms of freestyle and body roll, see also "The Biomechanical Implications of Conscious Body Roll" in "Stabilization of the Spine and the Role of the Trunk in Swimming", last paragraph on hip roll: "Our contention is that recommending conscious rolling of the hips and torso during the course of a stroke cycle is not conducive to the optimal application of force." Good to know.

"[S]wimmers are required to create their own base of support." Also, Stabilization of the Spine and the Role of the Trunk in Swimming: “[...] the primary base of support is [...] in the region of the spine and hips [...]" Also, Franklin's Dynamic Alignment, p. 109, "If the GRF is insufficient [...]" and p. 110, Exrx.2. Komo's "The floor as being everywhere", which I changed into "The water as being everywhere".