Eloah Rocha serves as a counselor and activity center manager at Los Angeles Children's Hospital. In her free time, Eloah Rocha enjoys competitive swimming and triathlons.

1. CROSS-TRAINING FOR COMPETITIVE
SWIMMERS
Eloah Rocha

2. INTRODUCTION
 Eloah Rocha serves as a counselor and activity center
manager at Los Angeles Children's Hospital. In her free
time, Eloah Rocha enjoys competitive swimming and
triathlons.
For swimmers, cross-training plays a crucial role in
building the strength and flexibility necessary to power the
body through water. Resistance bands, weights, and
machines play a crucial role in helping swimmers to
increase muscle capacity, particularly when combined
with activities that target particular muscle groups.
Exercises such as squats and Romanian deadlifts (RDL's)
provide swimmers with more power in the legs, while pull-
ups and presses can have the same effect on the arms.

3. COMPETITIVE SWIMMERS
 Many swimmers also turn to yoga as a cross-training
tool, as it helps to build flexibility as well as strength
in the upper back and shoulders. The discipline is
also effective in allowing swimmers to practice
controlled breathing techniques, which are crucial to
good form in the water.
Finally, a swimmer's cross-training regimen should
include land-based aerobic activities such as jogging,
running, or dancing. Because each of these provides
the impact resistance that swimming does not, they
enable the athlete to improve bone density while
improving cardiovascular health.