I do my dryland training at the University of Chicago’s Ratner Center. As it happens, the gym shares a roof with a very nice 50m x 25y pool. So, for efficiency’s sake I usually combine my weightlifting sessions with a swim.
A question thus arises: Lift first, or swim first?
I’ve heard different theories on this. Those who endorse lifting first say you’re more likely to injure yourself when you’re tired, and thus lifting after a tiring swim session can be dangerous. Some also say a post-lift swim session allows them to “stretch out” their muscles and reduce later soreness. The most interesting argument I’ve heard is that even a brief lifting session can produce muscle fatigue equivalent to (or greater than) a full swim session. So, if you want to practice “swimming tired” to simulate the feeling at the end of a race, a pre-swim lifting session can provide more bang for your buck. That’s probably true.
On the other hand, research seems to suggest that a proper warm-up is actually more important than warm-down, in preventing both muscle soreness and injuries. And there are few better low-impact, full-body warm-ups than swimming.
While there’s a time and place for “swimming tired” – especially maintaining good technique while swimming tired – my own experience is that lifting directly before swimming can overly compromise my performance during the swim session. I’ve also never noticed any difference in soreness between lifting first and swimming first. The more important variable is consistency in lifting. If you go too long without lifting (more than a week or two), you’ll be sore no matter what.
So, I usually swim before I lift. If I lift first, though, I always warm up properly. 10 minutes on a rowing machine or full-body elliptical should do the trick.