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
Thanks for these links... no, I hadn't seen the Mark Foster video yet... I like the music...
You know, there are differences between athletes, and some variables are the same. Yet, each person has to determine which stroke suits there physiology the best, from Popov to Klim. Looking at Sullivan, and then Foster, yes there are some differences... but they have a lot in common as well.
have you seen this ? this is mark foster's stroke.... he seems to keep his arms out to the side or at least hand in line with same shoulder...by the looks of it
www.youtube.com/watchwww.youtube.com/watch
this ones more for entertainment, but these little treadmill style pools look like a lot of fun and quite useful! i wish we had one. infact today i was devising a design for something like this...only better, with hi-speed cameras and glass bottom as well as sides. swimmer would wear little tags on key joints n their positions recorded and used to generated CFD models which can then be manipulated to see what technique works best and then feedback to the swimmer/coach, its fairly pie in the sky, but hey im an engineer and i was bored.
That was a good video, thanks for sharing... Hey, reach for the pie in the sky, tell me if it is strawberry-rhubarb, or apple?
Thanks for these links... no, I hadn't seen the Mark Foster video yet... I like the music...
You know, there are differences between athletes, and some variables are the same. Yet, each person has to determine which stroke suits there physiology the best, from Popov to Klim. Looking at Sullivan, and then Foster, yes there are some differences... but they have a lot in common as well.
have you seen this ? this is mark foster's stroke.... he seems to keep his arms out to the side or at least hand in line with same shoulder...by the looks of it
www.youtube.com/watchwww.youtube.com/watch
this ones more for entertainment, but these little treadmill style pools look like a lot of fun and quite useful! i wish we had one. infact today i was devising a design for something like this...only better, with hi-speed cameras and glass bottom as well as sides. swimmer would wear little tags on key joints n their positions recorded and used to generated CFD models which can then be manipulated to see what technique works best and then feedback to the swimmer/coach, its fairly pie in the sky, but hey im an engineer and i was bored.
That was a good video, thanks for sharing... Hey, reach for the pie in the sky, tell me if it is strawberry-rhubarb, or apple?
