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.
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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.
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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.
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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.
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Happy swimming,
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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
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.
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.