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
I'm not a fan of vertical kicking
I've done some
I believe sprint kicking distances for time is much more useful
stuff like
8 x 25 on :45 3 easy 1 fast
or
8 x 50 on 1:00 desc 1 - 4
or
8 x 100 on 2:00 desc 1 - 4
the whole point is there comes a time when you're kicking a set distance as fast as you can holding nothing back and when you're done you have a time to compare previous kicks to
The problem here is the first set is 75% easy. The others are okay, but short in distance. If you want to emphasize kicking and ankle flexibility you'll need to do alot more yardage.
The vertical kicking is done over and above your workout. Its only added time to the workout. So for example, it would be IN ADDITION to you sets listed above. Most people aren't fans of it cause it isn't easy if you are pushing yourself on it. Like I stated, if you don't do it hard or fast enough you don't breath. :D
I'm not a fan of vertical kicking
I've done some
I believe sprint kicking distances for time is much more useful
stuff like
8 x 25 on :45 3 easy 1 fast
or
8 x 50 on 1:00 desc 1 - 4
or
8 x 100 on 2:00 desc 1 - 4
the whole point is there comes a time when you're kicking a set distance as fast as you can holding nothing back and when you're done you have a time to compare previous kicks to
The problem here is the first set is 75% easy. The others are okay, but short in distance. If you want to emphasize kicking and ankle flexibility you'll need to do alot more yardage.
The vertical kicking is done over and above your workout. Its only added time to the workout. So for example, it would be IN ADDITION to you sets listed above. Most people aren't fans of it cause it isn't easy if you are pushing yourself on it. Like I stated, if you don't do it hard or fast enough you don't breath. :D
