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
You've mentioned a few times about training and racing with younger athletes. How do you manage that? Time/schedules, etc.
I have a very understanding USS coach and I have an amazing husband. :D
Swimming USS meets is more convenient than swimming masters meets IMO.
There are more USS meets that are located less than 1 hour from my home than there are masters meets. Less travel and time is required. USS meets are run much more efficiently now than 20 years ago. And, they always fall on weekends.
Second, I do Human Resources contract work mostly from home. Being your own boss is much more conducive to feeding one's athletic pursuits. :D My schedule is flexible. The kids typically swim in the early AM in the summer and in the evening during the rest of the year (around business hours). And, if I absolutely cannot make their practice, I jump in with the masters group (2 to 3 masters practices are offered a day) or even with another USS group. As the kids have very hectic schedules of their own, the coaches are quite accommodating and incredibly supportive. The exception to this rule is the National group - they are required to attend all practices. I swim with SR I and there is more flexibility. The talent on both groups is very deep.
You've mentioned a few times about training and racing with younger athletes. How do you manage that? Time/schedules, etc.
I have a very understanding USS coach and I have an amazing husband. :D
Swimming USS meets is more convenient than swimming masters meets IMO.
There are more USS meets that are located less than 1 hour from my home than there are masters meets. Less travel and time is required. USS meets are run much more efficiently now than 20 years ago. And, they always fall on weekends.
Second, I do Human Resources contract work mostly from home. Being your own boss is much more conducive to feeding one's athletic pursuits. :D My schedule is flexible. The kids typically swim in the early AM in the summer and in the evening during the rest of the year (around business hours). And, if I absolutely cannot make their practice, I jump in with the masters group (2 to 3 masters practices are offered a day) or even with another USS group. As the kids have very hectic schedules of their own, the coaches are quite accommodating and incredibly supportive. The exception to this rule is the National group - they are required to attend all practices. I swim with SR I and there is more flexibility. The talent on both groups is very deep.
