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, SCM.
Here's one of my own sets for the 200: 6 x 200 @ 3:30. 1, 3 and 5 HARD. 2, 4, 6 Recovery. Descend 1- 3. Did this yesterday, but only managed 2:28, 2:25 and 2:16 on 1 - 3 respectively. My arms were aching from getting back into the gym on Wednesday after a month layoff. Will take today off and start again tomorrow.
These are good training times, you're a very accomplished swimmer. You took a month off? Usually I adjust the program to get back into shape.
For example, at the start either do a few weeks of swimming only, or dryland only, just to build up your body, and then alternate, swim/dryland days.
After a month or two, try the doubles, morning dryland (mostly core and stretching, not too heavy and alternate muscle groups by day), swimming at night.
Once you're able to maintain that, then alternate dryland mornings heavy weights on day one, light weights max rep on day two, repeat. Swimming at night, at least some sprint endurance every work-out, can also alternate days, DPS and legs one day, and top speed the next.
If you really want to tweak it, do heavy dryland in the morning, DPS and legs at night. The next day light dryland and core routine and top speed sprint endurance at night. Alternate like this for 3-4 months and rest 5-7 days before a competition...
This can also be done the opposite, swimming in the morning, dryland at night. Although I've found that swimming at night helps the recovery.
If you do this properly, and build into it, the fatigue you'll experience will be minimal.
Also, I read about you wanting to decrease stroke count in your 50... You'll have to train for that... count strokes and bring down the total number in the coming months. That takes focus and consistent effort, but you can do it.
Yes, SCM.
Here's one of my own sets for the 200: 6 x 200 @ 3:30. 1, 3 and 5 HARD. 2, 4, 6 Recovery. Descend 1- 3. Did this yesterday, but only managed 2:28, 2:25 and 2:16 on 1 - 3 respectively. My arms were aching from getting back into the gym on Wednesday after a month layoff. Will take today off and start again tomorrow.
These are good training times, you're a very accomplished swimmer. You took a month off? Usually I adjust the program to get back into shape.
For example, at the start either do a few weeks of swimming only, or dryland only, just to build up your body, and then alternate, swim/dryland days.
After a month or two, try the doubles, morning dryland (mostly core and stretching, not too heavy and alternate muscle groups by day), swimming at night.
Once you're able to maintain that, then alternate dryland mornings heavy weights on day one, light weights max rep on day two, repeat. Swimming at night, at least some sprint endurance every work-out, can also alternate days, DPS and legs one day, and top speed the next.
If you really want to tweak it, do heavy dryland in the morning, DPS and legs at night. The next day light dryland and core routine and top speed sprint endurance at night. Alternate like this for 3-4 months and rest 5-7 days before a competition...
This can also be done the opposite, swimming in the morning, dryland at night. Although I've found that swimming at night helps the recovery.
If you do this properly, and build into it, the fatigue you'll experience will be minimal.
Also, I read about you wanting to decrease stroke count in your 50... You'll have to train for that... count strokes and bring down the total number in the coming months. That takes focus and consistent effort, but you can do it.
