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
Oh yeah, nothing like having a smoking fast swim-chick beating down my doors in the 50 and 100. :help: And crushing me in the 200. :whiteflag:Not to mention the 1000 and 1650. Sigh.
But I did look at your 200 splits from that 1:59. You split that race very well but I think that you could drop each 50 by.5-.75 seconds and still have the same split pattern.
Paul
Paul, you officially crush me in every event you swim. :bow: I just looked up your times. So about this weightlifting thing. . . :weightlifter: Guess I had better start taking it more seriously. Is there room for a Ms. Hulk? Cause if I start sweating in the gym . . . there's no telling what I will turn into! :rofl:
The 200 is odd for me. I hardly ever swam it as a Masters or USS. My inexperience shows. I do remember that 1:59 swim however. Keep in mind that my best time as a kid was a 2:02+. In March, I swam it fast enough to win the event. I knew I had the #2 seed from the 1st 50. I backed off. That was a mistake. I'm lazy. Need to work on that.
Have a USS meet this weekend. I'm concerned as I'm dead tired. Like that's a surprise. Should prove interesting. The psych sheets are scary. I'm an average swimmer. :doh: I think it's good for me though. Should be interesting to see if I fall apart mentally (due to being tired). Or perhaps I'll show I'm a bit better than a creampuff. Maybe a jelly donut. Should be fun regardless and I know I'll get to see some fast swimming.
Oh yeah, nothing like having a smoking fast swim-chick beating down my doors in the 50 and 100. :help: And crushing me in the 200. :whiteflag:Not to mention the 1000 and 1650. Sigh.
But I did look at your 200 splits from that 1:59. You split that race very well but I think that you could drop each 50 by.5-.75 seconds and still have the same split pattern.
Paul
Paul, you officially crush me in every event you swim. :bow: I just looked up your times. So about this weightlifting thing. . . :weightlifter: Guess I had better start taking it more seriously. Is there room for a Ms. Hulk? Cause if I start sweating in the gym . . . there's no telling what I will turn into! :rofl:
The 200 is odd for me. I hardly ever swam it as a Masters or USS. My inexperience shows. I do remember that 1:59 swim however. Keep in mind that my best time as a kid was a 2:02+. In March, I swam it fast enough to win the event. I knew I had the #2 seed from the 1st 50. I backed off. That was a mistake. I'm lazy. Need to work on that.
Have a USS meet this weekend. I'm concerned as I'm dead tired. Like that's a surprise. Should prove interesting. The psych sheets are scary. I'm an average swimmer. :doh: I think it's good for me though. Should be interesting to see if I fall apart mentally (due to being tired). Or perhaps I'll show I'm a bit better than a creampuff. Maybe a jelly donut. Should be fun regardless and I know I'll get to see some fast swimming.
