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, that's right. It can be done in any course, I do it in SCY.
Of course the starting time can be adjusted as you like if you want more or fewer 50s. Or you can do other strokes (I've been doing them fly the last few times.)
What is interesting about the set is that you start out relatively easy, getting lots of rest. Really just finding a comfortable pace.
The second 10 50s is slightly harder but no big deal.
But it gets harder in a hurry for the last 10 50s. It is amazing that what feels SO EASY at first will hurt quite a lot at the end...! :)
Thanks. I had been doing something similar but just for fun. (I can't see the clock hands without my glasses and I use non-prescriptions goggles; with my eyesight those might go into the +1000$).
Occasionally I'll do 25s or 50s so slowly that I might be at a standstill;
the next one will be just at a would-be-noodler granny speed and so-on and so-on every time a little bit faster (stopping and resting of course) but I never thought of timing it so finely as you do, descending in one second steps.
Yes, that's right. It can be done in any course, I do it in SCY.
Of course the starting time can be adjusted as you like if you want more or fewer 50s. Or you can do other strokes (I've been doing them fly the last few times.)
What is interesting about the set is that you start out relatively easy, getting lots of rest. Really just finding a comfortable pace.
The second 10 50s is slightly harder but no big deal.
But it gets harder in a hurry for the last 10 50s. It is amazing that what feels SO EASY at first will hurt quite a lot at the end...! :)
Thanks. I had been doing something similar but just for fun. (I can't see the clock hands without my glasses and I use non-prescriptions goggles; with my eyesight those might go into the +1000$).
Occasionally I'll do 25s or 50s so slowly that I might be at a standstill;
the next one will be just at a would-be-noodler granny speed and so-on and so-on every time a little bit faster (stopping and resting of course) but I never thought of timing it so finely as you do, descending in one second steps.
