"LAND HO!" Talking about Dryland... what do you guys do?

RE: "LAND HO!" Talking about Dryland... what do you guys do?

The Fortress — Thu, 27 May 2010 11:48:42 GMT

I only mentioned the benefits of jump roping on my breaststroke, but I also noticed a lot of improvement on the pushoff of my flipturn (which makes sense; the motion is exactly the same). I'm also pretty sure that it can benefit other strokes. I'll alternate between several of these sets: www.projectswole.com/.../ Sometimes I'll change the intervals to simulate swimming broken 200s and 100s. I'll do this 2 to 3 times a week. Keep in mind that this is a pretty intense workout for your legs. Before trying high intensity workouts with the rope, you should begin SLOWLY. Start jumping 5 minutes a day and gradually increase the time you jump until you can jump for at least 10 minutes straight without getting too tired. Make sure you also jump with proper form and try to jump on a soft surface that absorbs impact (wood floors, etc). Try to learn tricks, like the double unders, the criss cross, single leg jumps, etc. These will allow you to perform higher intesity workouts. But, as I said, please start slowly. Otherwise, you'll end up like me: I made the mistake of jumping a lot on my first sessions and got incredibly sore calves. I could barely walk :( If you have anymore questions, feel free to post them and I'll try to answer them as best as I can :) Thank you! :) I did add some jump roping to my dryland routine last season, but not consistently enough and without enough variety. I typically did it tabata style -- 8 rounds of 20 seconds AFAP + 10 seconds rest. I'm used to hammering my legs, so jump roping fits in. It is definitely on the agenda this summer. I have a lot of work to do on technique though ...

RE: "LAND HO!" Talking about Dryland... what do you guys do?

joshua — Thu, 27 May 2010 07:15:15 GMT

YouTube- Finger Tip Handstand Push-ups Of course, it may take you a few years to break into it :afraid:

RE: "LAND HO!" Talking about Dryland... what do you guys do?

Former Member — Thu, 27 May 2010 07:07:42 GMT

I only mentioned the benefits of jump roping on my breaststroke, but I also noticed a lot of improvement on the pushoff of my flipturn (which makes sense; the motion is exactly the same). I'm also pretty sure that it can benefit other strokes. What is your jump rope routine? How often do you do it? I'll alternate between several of these sets: www.projectswole.com/.../ Sometimes I'll change the intervals to simulate swimming broken 200s and 100s. I'll do this 2 to 3 times a week. Keep in mind that this is a pretty intense workout for your legs. Before trying high intensity workouts with the rope, you should begin SLOWLY. Start jumping 5 minutes a day and gradually increase the time you jump until you can jump for at least 10 minutes straight without getting too tired. Make sure you also jump with proper form and try to jump on a soft surface that absorbs impact (wood floors, etc). Try to learn tricks, like the double unders, the criss cross, single leg jumps, etc. These will allow you to perform higher intesity workouts. But, as I said, please start slowly. Otherwise, you'll end up like me: I made the mistake of jumping a lot on my first sessions and got incredibly sore calves. I could barely walk :( If you have anymore questions, feel free to post them and I'll try to answer them as best as I can :)

RE: "LAND HO!" Talking about Dryland... what do you guys do?

Former Member — Wed, 26 May 2010 16:04:12 GMT

Joshua, reminds me of the 'too hot for words' videos yes, the appeal is difficult to put into words

RE: "LAND HO!" Talking about Dryland... what do you guys do?

Former Member — Wed, 26 May 2010 14:08:18 GMT

Here's some EVF drylands that can be helpful. Good luck Coach T. YouTube- EVFSwimming Stretch cord exercises - For all swimmers

RE: "LAND HO!" Talking about Dryland... what do you guys do?

Former Member — Wed, 26 May 2010 13:04:08 GMT

Other than weight lifting I also jump rope, which I find to be an excellent exercise for breaststroke. It helps to develop explosiveness, quickness and anaerobic capacity and I noticed a significant increase in fitness once I added it to my exercise routine. Now, if I could only jump rope like this guy someday... :) YouTube- Buddy Lee Power Jump Double-Under For my flutter and dolphin kick I do these ankle exercises.

RE: "LAND HO!" Talking about Dryland... what do you guys do?

Ahelee Sue Osborn — Wed, 26 May 2010 12:07:15 GMT

I read FORT's blog for the newest cutting edge ideas. Started CrossFit again - late Winter. Kicks my a**, and probably isn't for the timid - but I do actually "love/hate" it!

RE: "LAND HO!" Talking about Dryland... what do you guys do?

Former Member — Wed, 26 May 2010 12:02:30 GMT

I believe that functional fitness/core is where it's at. I've started working with a kettlebell, and the fluid motions and total body nature of the exercises complement swimming. As does power yoga, which does wonders to strengthen the shoulder girdle and core. I alternate kettlebell or endurance weight training days (12-15 reps) with power yoga days. I do some plyometric work on my weight training days. I've noticed significant time drops in every event, which is due to increased fitness and better technique, of course, but I know that adding the dryland has helped immensely as well. I also have the book Swimming Anatomy, but haven't taken the time yet to really go through it. It's on my to-do list.

RE: "LAND HO!" Talking about Dryland... what do you guys do?

joshua — Wed, 26 May 2010 10:17:03 GMT

I weight trained for years and never really felt that it improved my swimming. Over the last couple of months I have become much more serious about stretching. I have really improved my ROM in the shoulders,hips,knees and ankles and as a result my swimming has improved. Especially things like the underwater fly. Here is a good stretching routine, not swimming oriented, but I like watching it. Can't figure out why :D YouTube- Fitness - Ultimate Stretching Routine

RE: "LAND HO!" Talking about Dryland... what do you guys do?

swimshark — Wed, 26 May 2010 07:17:19 GMT

I practice with an age group team. Every afternoon practice they do 30 min of stretching and dry land. But I can't attend most afternoon practices (I do dry land with them every Sat, though) so I bought the book Swimming Anatomy. It has a lot of what they do on deck in it to remind me. The book has weights and general dry land exercises to help with the different strokes. They even highlight which stroke and muscles the exercise will help. Most exercises can be done at home with simple weights, exercise balls and medicine balls. I hope that helps.

RE: "LAND HO!" Talking about Dryland... what do you guys do?

The Fortress — Wed, 26 May 2010 02:03:09 GMT