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
if your event is over
100, than you may want to consider the
traditional work-outs
This is very interesting. I came back to interval training and competing in meets 2 years ago after a 25 year hiatus. My best races are the 200 and 400 IM. I never was a sprinter back in the day, owing mostly to small stature (although I had decent speed as an age grouper before everyone else got bigger). I'm pleased with the progress I've made this year (1:04 to 1:01 in the 100 Fly, 2:27 to 2:18 in the 200 IM and 5:25 to 5:06 in the 400 IM) but I've been frustrated with the shorter races (can't break 29 in 50 Fly and 26 in 50 Free). Do you think that it is a good idea to incorporate this kind of workout say once a week to try to reawaken fast twitch muscles and get the "feel" you talk about? BTW I did 400 ez warmup, 200 kick n/b balance, 10 X 25 all out on 3:00, 200 ez this morning and it was very challenging (and fun). Now to go and buy some finz.
if your event is over
100, than you may want to consider the
traditional work-outs
This is very interesting. I came back to interval training and competing in meets 2 years ago after a 25 year hiatus. My best races are the 200 and 400 IM. I never was a sprinter back in the day, owing mostly to small stature (although I had decent speed as an age grouper before everyone else got bigger). I'm pleased with the progress I've made this year (1:04 to 1:01 in the 100 Fly, 2:27 to 2:18 in the 200 IM and 5:25 to 5:06 in the 400 IM) but I've been frustrated with the shorter races (can't break 29 in 50 Fly and 26 in 50 Free). Do you think that it is a good idea to incorporate this kind of workout say once a week to try to reawaken fast twitch muscles and get the "feel" you talk about? BTW I did 400 ez warmup, 200 kick n/b balance, 10 X 25 all out on 3:00, 200 ez this morning and it was very challenging (and fun). Now to go and buy some finz.
