The cross-training routine that was previously posted on this thread had a variety of advice. Although quite a few people have mentioned to me that they prefer to swim, and don't really want to lift weights. That's understandable, but attempting to compromise I suggest these 4 critical exercises, 3xweek. This could take as little as 15 minutes, but will have significant impact on your swimming base times.
Here's why:
Ankle flexibility is crucial, as this is the anchor on your ship. Even if you don't improve power or strength, having your ankles flexible will reduce the drag and improve body position. So, I recommend a minimum of 6 minutes (3x per week), on the bike with your toes pointed. This is primarily to warm up the ankles as well as training the range of motion.
1199
Don't be discouraged if you can't do this next stretch right away. When I started 8 years ago I couldn't get my knees off the ground, and my SDK was ineffective. Just have patience, and after several months you should notice a gradual improvement. Not everyone is gifted with natural mobility in the ankles, but the good news is this can be earned. Try and hold the stretch for 3x20 seconds.
1200
Moving up the body line, core stability is critical for maintaining the right trajectory while swimming. Be sure to bring the elbow all the way around the knee, and tighten the core as you go through the motion. Pick a weight that enables you to do 3x12 reps on both sides.
1201
This last exercise is great for your core, but I've noticed it is also really good for the upper body, especially the catch phase of the stroke, as well as engaging the lats on the horizontal axis. Again, 3x12 reps, and these four exercises can be made into a short mini-routine that most aspiring swimmers should at least consider.
1202
Happy swimming,
1203
So I finally have my video on FLOSWIMMING here it is
100 free SCM - 51.60 which converts to 46.02 SCY
swimming.flocasts.org/.../65295
Do you really mean 8x25 on 3 minutes or a total of 3:00?
I would hope that since it's a sprint that the interval would be more like 1:00. But with fins that might drop down to :45, maybe even :35.
Paul
hmmmmm .. on the three minutes seems to be a long cooling down time, not to mention the patience that is needed for the wait:dunno:
Am I to also guess that this is but one part of the day's workout. Since this seems a short 100 yarder, should an additional workout be added to this?
I am DEFINITELY :bouncing:in improving my very slow time to be at least moderately slow:wiggle:.
Thanks for this,
Nancy
Do you absolutely need fins or can it have any benefit if you don't have fins? I don't own fins, but maybe I should invest in a pair.... Just try to travel light when I go to the pool and use the available pool toys--which include pull buoys and kickboards, but not fins.
If I did get fins, what kind do you recommend, as I'm a newbie at choosing something like this.
3 minutes rest is absolutely necessary!
8x25 on 3:00, and yes with FinZ
The fins give you increased propulsion,
and that is what trains your body to get
used to faster-than-race pace body
positions... (Surfing the water with your
body) They are only $25...
This type of training is only for improving
sprinting speed... so if your event is over
100, than you may want to consider the
traditional work-outs. However 8x25 at
maximum speed, 3xweek, is basically 600
meters of intense race pace... (Over a few
months this does have an accumulating effect.
Try it, and you'll see, this is no simple task, and well
worth the effort... (Not a waste of time if you are
a legitimate sprinter) You'll be surprised by the extra
sprint endurance on the last 25 of a 100 during a race...
The 7th and 8th 25 is a challenge on this set, and over
6 months, you'll see what happens to your body...
**Also, this is an adapted program for masters, as
recovery, and busy schedules are also a component
to the reality of maintaining sprint-endurance. However,
this set is something that I've found to be critical in
long-term maintenance of sprinting power***
Jonathan Miller
5-time 2005 World Masters Gold Medalist
Thanks for the tips--and from quite an expert too! I'm more distance oriented, but one masters' coach I worked with had everyone do 10x25 w/ 5 seconds rest in between just before the cooldown. I really enjoyed this last set--in between dry heaves, lol! I'd be curious how this would work with such a long recovery.
Findingmyinngerfish.
Fins and using them is a contraversy with some. We use them with our Masters team. Not all the time. But when we do I really really enjoy it. It is fun and something different and good for your legs.
Today we had to do 12 x 50 metres ( 2 lengths in our pool) we used fins. On the evens you had to push off and do SDK underwater for as far as you can go ( yes some can do it all the way) and on the way back front crawl. It got harder and harder but it was really fun. I was very tired afterwards and could feel it in my legs,stomach and lungs LOL
So I guess it is up to you. We all have them and I really like them.
Katie
8x25 with finZ on 3:00
3xweek, for six months prior to racing.
Are these necessary or will other fins work? I only have the blue zoomers. Also just out of curiosity would this set work for fly and back?
I do 16 x 25 AFAP on a pretty regular basis, 4 of each stroke, with long fins. (In fact, today might be my third time this week.) Sometimes I ditch breaststroke and only do 12 or 8 x 25. I don't believe I do them on the 3:00 though. That's a lot of wall hanging. I do swim an ez 25 after each one and take plenty of rest though.
I believe the increasing speed theory. So maybe I'll start incorporating some with even more rest.
This set is an example of what some call "sprint assisted training." Another kind is using elastic bands to pull you instead of opposing your swim. Sprint assisted training allows you to swim at speeds you've never swum before. So doing this often enough will cause you to adapt in ways you never will at normal workout paces.
As for 25s on 3:00.....Natalie Coughlin said one of her favorite sets was best effort 100s on 8:00. Huge amount of rest and maximum effort.
This backs up the idea that "to swim fast you have to swim fast."
