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
Jonathan,
Looking for an 60 min SCY freestyle workout suitable for a 50/100 sprinter. I'm a 23/52 SCY swimmer right now and am looking for some interesting and challenging workouts for the next week to do on my own while our pool is undergoing winterization. Any recommendations?
Paul
Here are some sets that will help your 50/100 sprint endurance.
You can pick and choose, on different days.
For the 100's
3x(25 fast on :45, 50 fast on :40, 25 fast on :45) +100 easy On 3:00
3x(2x50 on 1:00, 2x50 on :50, 2x50 on :40, 2x50 Fast on 1:30)
2x(75 FAST on 1:30, 2x25 Fast on :30) + 200 easy on 4:00
2x(2x25 Fast on :45, 75 FAST on 1:00) + 200 easy on 4:00
For the 50's
12x25 on 2:00 with full length Pool Tubing, swim against the tubing
one length, and with it on the next length. This really helps to train your
body, autonomously reducing the drag at faster than race pace, a key to
swimming faster.
8x25 with fins on 3:00
4x25 from dive for time, 4x25 turns for time from middle pool
8x15 meter dive times, walk backs
For the 200's
Also any of these sets can be adapted for the 50/100
Example sets are; (On different days)
SCM
5x(4x50) on 1:10, 1:00, :50, :40, 1:30 (LAST 4, BEST AVERAGE)
3x(4x100) on 1:40 (Last 100 of each set FAST)
3x(75 strong on 1:00, 2x25 FAST on :45, 75 strong on 1:00) + 2:00 rest
4x150 on 4:00 with fins, (Best average)
6x50 on 1:00 (Try to hold sub-30's)
4x75 on 1:10 (Try to hold sub-45's)
A broken 200 with 10 rest at each 50
200 TOP SPEED with finz
LOT's of DISTANCE PER STROKE WORK
COUNT STROKES, SWIM SLOWER and bring down total #
example
3x200 descend stroke count (really slow, s-t-r-e-t-c-h)
4x100 2 strokes less, (walk the stride)
.
Jonathan,
Looking for an 60 min SCY freestyle workout suitable for a 50/100 sprinter. I'm a 23/52 SCY swimmer right now and am looking for some interesting and challenging workouts for the next week to do on my own while our pool is undergoing winterization. Any recommendations?
Paul
Here are some sets that will help your 50/100 sprint endurance.
You can pick and choose, on different days.
For the 100's
3x(25 fast on :45, 50 fast on :40, 25 fast on :45) +100 easy On 3:00
3x(2x50 on 1:00, 2x50 on :50, 2x50 on :40, 2x50 Fast on 1:30)
2x(75 FAST on 1:30, 2x25 Fast on :30) + 200 easy on 4:00
2x(2x25 Fast on :45, 75 FAST on 1:00) + 200 easy on 4:00
For the 50's
12x25 on 2:00 with full length Pool Tubing, swim against the tubing
one length, and with it on the next length. This really helps to train your
body, autonomously reducing the drag at faster than race pace, a key to
swimming faster.
8x25 with fins on 3:00
4x25 from dive for time, 4x25 turns for time from middle pool
8x15 meter dive times, walk backs
For the 200's
Also any of these sets can be adapted for the 50/100
Example sets are; (On different days)
SCM
5x(4x50) on 1:10, 1:00, :50, :40, 1:30 (LAST 4, BEST AVERAGE)
3x(4x100) on 1:40 (Last 100 of each set FAST)
3x(75 strong on 1:00, 2x25 FAST on :45, 75 strong on 1:00) + 2:00 rest
4x150 on 4:00 with fins, (Best average)
6x50 on 1:00 (Try to hold sub-30's)
4x75 on 1:10 (Try to hold sub-45's)
A broken 200 with 10 rest at each 50
200 TOP SPEED with finz
LOT's of DISTANCE PER STROKE WORK
COUNT STROKES, SWIM SLOWER and bring down total #
example
3x200 descend stroke count (really slow, s-t-r-e-t-c-h)
4x100 2 strokes less, (walk the stride)
.
