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
Yes, this is a duplicated thread, but spending time on the ankles should
be a priority for anyone wanting to improve their swimming. Even long
distance swimmers could benefit from less drag in their feet.
Apparently, computer modeling shows that 90% of the power in the dolphin kick comes from the feet.
www.npr.org/.../s...oryId=93575235
~~~~~~~~*>o^~~~~~~
im definately taking this on board... i do seem to have half decent flexibilty in my ankles but obviously it could be better.... i started yesterday at the gym with 8 mins of toe pointed cycling followed by 3x20sec ankle stretches and some skipping to go with the warm up.
after a couple of weeks ill up the time on the bike.
JMiller, can i ask you what you think of things like Spinning and Pilate's?
gyms offer these types of classes and i enjoy spinning (especially the sprint bits) do you think they could be useful classes to use? at my university (home of a lot of the UK's olympic swimmers) have spinning bikes in their poolside gym so im assuming they think spinning is of worth too.
pilate's is all about core stability and flexibilty surely thats useful?
theres also a class that uses lighter weights but more reps, and to music...good for muscle endurance im thinking, but at the same time could be working the wrong muscles.
Yes, this is a duplicated thread, but spending time on the ankles should
be a priority for anyone wanting to improve their swimming. Even long
distance swimmers could benefit from less drag in their feet.
Apparently, computer modeling shows that 90% of the power in the dolphin kick comes from the feet.
www.npr.org/.../s...oryId=93575235
~~~~~~~~*>o^~~~~~~
im definately taking this on board... i do seem to have half decent flexibilty in my ankles but obviously it could be better.... i started yesterday at the gym with 8 mins of toe pointed cycling followed by 3x20sec ankle stretches and some skipping to go with the warm up.
after a couple of weeks ill up the time on the bike.
JMiller, can i ask you what you think of things like Spinning and Pilate's?
gyms offer these types of classes and i enjoy spinning (especially the sprint bits) do you think they could be useful classes to use? at my university (home of a lot of the UK's olympic swimmers) have spinning bikes in their poolside gym so im assuming they think spinning is of worth too.
pilate's is all about core stability and flexibilty surely thats useful?
theres also a class that uses lighter weights but more reps, and to music...good for muscle endurance im thinking, but at the same time could be working the wrong muscles.
