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
can some one explain EVF to me in a simpler way, i cant quite understand the descriptions, i thought i had it then i watched a video on youtube that said otherwise.
i assume early means the first part of the pulling action of the stroke.... now vertical? all i see is people bending at the elbow and following through from start to finish is a half-keyhole pattern. the forearm isnt really vertical at all from what i see, more horizontal.
i've never heard of EVF, but we have always been taught about making this half-keyhole shape.
Right, EVF or Early-Vertical-Forearm, this is a description coined by coach Tom from this forum, who has been silent ever since a bunch of people disagreed with him... When you watch the video of Grant Hackett it appears to be EVF, but it really isn't. If you look closely, sure enough you can see a high elbow catch, but that turns into a horizontal follow through, which depends on the camera angle. Here are two video's, Hackett
www.youtube.com/watch
and Sullivan
www.youtube.com/watchwww.worth1000.com/.../7043_w.jpg half of that effectively though not quite so squat as that is.
Alex, this link didn't open.
obviously combining that with good shoulder role.... have i unwittingly being doing this (correct?) EVF? it seems theres some debate about what EVF actually is and whether its actually useful. so yeah a clear up would be good.
Personally, I've decided not to over-think in the vertical plane when I'm swimming anymore, and that has been incredibly helpful. Sure enough though, high elbow on the catch, but the hand and forearm "presses" around the front axis, and pulls towards the chest (left hand pitching past right armpit), the pull then switches into a pushing action and flushes down the body-line, fairly close to the chest/torso.
Also, it seems that at the end of the stroke the hand pitch changes when I focus on the horizontal path. It's almost as if my hand is sideways at the end, pitching right to left or the opposite, (like the rudder of a boat) instead of actually pushing backwards. This becomes a longer stroke and helps with the rolling hips. Technically, if you just focus on elongating the horizontal path this naturally changes your hand pitch at the end as you reach forward with the opposite arm.
cheers!
what i will do when i get back to uni is try get hold of the bungee rope so i can swim in place and get a friend to use his water proof camera and just film me doing freestyle.
Sounds good, keep me posted.
can some one explain EVF to me in a simpler way, i cant quite understand the descriptions, i thought i had it then i watched a video on youtube that said otherwise.
i assume early means the first part of the pulling action of the stroke.... now vertical? all i see is people bending at the elbow and following through from start to finish is a half-keyhole pattern. the forearm isnt really vertical at all from what i see, more horizontal.
i've never heard of EVF, but we have always been taught about making this half-keyhole shape.
Right, EVF or Early-Vertical-Forearm, this is a description coined by coach Tom from this forum, who has been silent ever since a bunch of people disagreed with him... When you watch the video of Grant Hackett it appears to be EVF, but it really isn't. If you look closely, sure enough you can see a high elbow catch, but that turns into a horizontal follow through, which depends on the camera angle. Here are two video's, Hackett
www.youtube.com/watch
and Sullivan
www.youtube.com/watchwww.worth1000.com/.../7043_w.jpg half of that effectively though not quite so squat as that is.
Alex, this link didn't open.
obviously combining that with good shoulder role.... have i unwittingly being doing this (correct?) EVF? it seems theres some debate about what EVF actually is and whether its actually useful. so yeah a clear up would be good.
Personally, I've decided not to over-think in the vertical plane when I'm swimming anymore, and that has been incredibly helpful. Sure enough though, high elbow on the catch, but the hand and forearm "presses" around the front axis, and pulls towards the chest (left hand pitching past right armpit), the pull then switches into a pushing action and flushes down the body-line, fairly close to the chest/torso.
Also, it seems that at the end of the stroke the hand pitch changes when I focus on the horizontal path. It's almost as if my hand is sideways at the end, pitching right to left or the opposite, (like the rudder of a boat) instead of actually pushing backwards. This becomes a longer stroke and helps with the rolling hips. Technically, if you just focus on elongating the horizontal path this naturally changes your hand pitch at the end as you reach forward with the opposite arm.
cheers!
what i will do when i get back to uni is try get hold of the bungee rope so i can swim in place and get a friend to use his water proof camera and just film me doing freestyle.
Sounds good, keep me posted.
