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
No, Zoomers will not make the cut for this set.
The whole point is to create maximum propulsion, so
the bigger fins are critical. It is the increased speed
that trains your body to cut the resistance effectively,
and this enhances your streamline under the most
pressure possible from the water. Think about it....
The water pressure acts like a rubber
band, (the faster you go the more pressure
is created) and this set trains your body to stretch
that rubber band further, and teaches you how to
manipulate the pressure without disrupting your
streamline. Viola, increased speed after a few
month
IF you have strong shoulders I recommend an extra
2 with fins and paddles at the end... and yes, fly
and backstroke work, try it for six months...[/quote
I purchased Hydra-Fins about a year ago. They sound perfect for this kinmd of set. They are channeled on the side, very propulsive and not as easy as it sounds to maintain a hard kick with. They are in the back of a recent US Swimmer mag. Around $50.00
No, Zoomers will not make the cut for this set.
The whole point is to create maximum propulsion, so
the bigger fins are critical. It is the increased speed
that trains your body to cut the resistance effectively,
and this enhances your streamline under the most
pressure possible from the water. Think about it....
The water pressure acts like a rubber
band, (the faster you go the more pressure
is created) and this set trains your body to stretch
that rubber band further, and teaches you how to
manipulate the pressure without disrupting your
streamline. Viola, increased speed after a few
month
IF you have strong shoulders I recommend an extra
2 with fins and paddles at the end... and yes, fly
and backstroke work, try it for six months...[/quote
I purchased Hydra-Fins about a year ago. They sound perfect for this kinmd of set. They are channeled on the side, very propulsive and not as easy as it sounds to maintain a hard kick with. They are in the back of a recent US Swimmer mag. Around $50.00
