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
The wireframe model is very interesting. Watch the side view (top model) and notice that the world's fastest freestyler doesn't have even a hint of EVF. (Sorry Tom: :thhbbb:) Another interesting aspect is the amount of lateral movement in the arms.
Put it on continuous loop and note the fluidity of his shoulder roll, you can easily imagine his arms and shoulders "running", i.e. the hands landing and then vaulting forward to the next hand fall. Sometimes swimming at the beach I would go over a sandbar where my hands would dig into the sand on the bottom and it would be like having a perfect catch and I could really vault over the hand and really feel the shoulders and back getting into the roll/stride. It sort of felt like running with a big long powerful stride but on my hands.
The total fluidity is mesmerizing. You get that same sense of fluid power as watching a big cat moving at speed across the savanna.
Here's just one cycle of the wireframe:
www.youtube.com/watch
The wireframe model is very interesting. Watch the side view (top model) and notice that the world's fastest freestyler doesn't have even a hint of EVF. (Sorry Tom: :thhbbb:) Another interesting aspect is the amount of lateral movement in the arms.
Put it on continuous loop and note the fluidity of his shoulder roll, you can easily imagine his arms and shoulders "running", i.e. the hands landing and then vaulting forward to the next hand fall. Sometimes swimming at the beach I would go over a sandbar where my hands would dig into the sand on the bottom and it would be like having a perfect catch and I could really vault over the hand and really feel the shoulders and back getting into the roll/stride. It sort of felt like running with a big long powerful stride but on my hands.
The total fluidity is mesmerizing. You get that same sense of fluid power as watching a big cat moving at speed across the savanna.
Here's just one cycle of the wireframe:
www.youtube.com/watch
