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
not a full set because the guy who writes sets for our "dosser/drop out" squad (the only squad i can go in on a night due to space and not being a full on competitive swimming member of the club anymore) is a complete bore and his sets are as exciting as they are structured.
(ie theyre not at all structured, he just writes what pops into his head or leaves what the previous squad did up on the board)
anyway he put this up, which at first i thought was a bit....well.... not very well thought out. but when i found out that he meant best effort and not max pace it seemed to fit better. anyway here it is, nice little set piece i thought, and i enjoyed it.
30x25m on 30 sec
5 recovery, 1 sprint (100% effort)
4 rec, 2 sprint
3 rec, 3 sprint
2 rec, 4 sprint
1 rec, 5 sprint
man, 5 lengths max on 30 really did me in by the end, but it was enjoyable. especially since i used to really concentrate on my stroke at speed...my stroke is good at low speed when i can think about it but at speed it seems to flatten out which isnt good.... i realised i wasnt rotating enough, my left elbow would actually bend down at the fully extended position, so i worked on it and got it sorted.
now it feels like im moving through the water better, instead of feeling like im trying to push it out the way. need to work on my head position abit, i have a tendancy to bring up a little, especially aproaching walls.
i also realised that, with my hand pull, i shouldnt be deliberately moving my hand beneath my opposite arm pit, to get that high elbow position and forearm dominant stroke.... instead i should be rotating my body, taking the armpit toward the hand more, keeping the hand just shy of the center line of my body. now it all makes sense, it all flows better, and when i get the rhythm right in the sprint it feels like i have a lot of power there. also with this greater rolling of the body, my reach is better and im getting the elbow position right as well
not a full set because the guy who writes sets for our "dosser/drop out" squad (the only squad i can go in on a night due to space and not being a full on competitive swimming member of the club anymore) is a complete bore and his sets are as exciting as they are structured.
(ie theyre not at all structured, he just writes what pops into his head or leaves what the previous squad did up on the board)
anyway he put this up, which at first i thought was a bit....well.... not very well thought out. but when i found out that he meant best effort and not max pace it seemed to fit better. anyway here it is, nice little set piece i thought, and i enjoyed it.
30x25m on 30 sec
5 recovery, 1 sprint (100% effort)
4 rec, 2 sprint
3 rec, 3 sprint
2 rec, 4 sprint
1 rec, 5 sprint
man, 5 lengths max on 30 really did me in by the end, but it was enjoyable. especially since i used to really concentrate on my stroke at speed...my stroke is good at low speed when i can think about it but at speed it seems to flatten out which isnt good.... i realised i wasnt rotating enough, my left elbow would actually bend down at the fully extended position, so i worked on it and got it sorted.
now it feels like im moving through the water better, instead of feeling like im trying to push it out the way. need to work on my head position abit, i have a tendancy to bring up a little, especially aproaching walls.
i also realised that, with my hand pull, i shouldnt be deliberately moving my hand beneath my opposite arm pit, to get that high elbow position and forearm dominant stroke.... instead i should be rotating my body, taking the armpit toward the hand more, keeping the hand just shy of the center line of my body. now it all makes sense, it all flows better, and when i get the rhythm right in the sprint it feels like i have a lot of power there. also with this greater rolling of the body, my reach is better and im getting the elbow position right as well
