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
anyone got any tips on fly swimming? it probably my worst stroke (tie with *** stroke...depends how im feeling) and id like to improve, even if its only a bit.
i seem to struggle quite bad, so bad i think i got to the point where i just believed that your body is either cut out for it, or it isnt and no amount of practice will make it any better.
i can normally bosh out a half decent 50 but dont ask me to do more, my shoulders totally tie up and its difficult to even get them out the water toward the end of a 100. swimming slower doesnt help matters at all, that just makes it harder.... its like the only speed i can go to make fly kinda work, is almost flat out, which is no good lol
i used to hate, hate with a passion sets like 8x50 fly on 1:15 (used to merge 2 lanes and do it from a dive so we could swim without colliding hands....up one lane, down the other, from a dive)
i'd get like the first 1 or 3 done with a minor struggle but after that it just got way to hard. ive never been good at fly, even when i was like 10-11years old, i was no good at it....the coaches basically gave up trying to correct my stroke lolor even bother getting me to do fly at all, strange considering every other stroke was technically superior to everyone elses in the pool at the time.
my strokes better now, and i can manage a few more lengths than i could from when i was 10 but im guessing thats simply down to being stronger and nothing more. the stroke probably needs a lot of work on.....
timing and rhythm, kick, flexibilty and power..... i dont have the powerfullest of lower bodies, but im working on it in the gym
anyone got any tips on fly swimming? it probably my worst stroke (tie with *** stroke...depends how im feeling) and id like to improve, even if its only a bit.
i seem to struggle quite bad, so bad i think i got to the point where i just believed that your body is either cut out for it, or it isnt and no amount of practice will make it any better.
i can normally bosh out a half decent 50 but dont ask me to do more, my shoulders totally tie up and its difficult to even get them out the water toward the end of a 100. swimming slower doesnt help matters at all, that just makes it harder.... its like the only speed i can go to make fly kinda work, is almost flat out, which is no good lol
i used to hate, hate with a passion sets like 8x50 fly on 1:15 (used to merge 2 lanes and do it from a dive so we could swim without colliding hands....up one lane, down the other, from a dive)
i'd get like the first 1 or 3 done with a minor struggle but after that it just got way to hard. ive never been good at fly, even when i was like 10-11years old, i was no good at it....the coaches basically gave up trying to correct my stroke lolor even bother getting me to do fly at all, strange considering every other stroke was technically superior to everyone elses in the pool at the time.
my strokes better now, and i can manage a few more lengths than i could from when i was 10 but im guessing thats simply down to being stronger and nothing more. the stroke probably needs a lot of work on.....
timing and rhythm, kick, flexibilty and power..... i dont have the powerfullest of lower bodies, but im working on it in the gym
