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
How was the convention? Anything positive?
Sure...check out some of the GSR threads. Glad we could finally quiet those Pacific folk down about championship scoring. :)
Sundays I often have to swim alone and so I often work on things I feel I don't do enough of during the week. This year it is (a) quality hypoxic kicking (longer than 25s) and (b) using the drag suit.
Yesterday's practice was (SCY):
500 WU
5 x 200 pull (buoy and paddles) on 2:30. Object was to cruise with long strokes and alternate breathing, working in zone 2, ie, at a pace I could sustain for a long time. (Wanted to do 8 but didn't have time).
8 x 75s hypoxic backstroke kick on 1:30. On these kicking sets I go for intervals of 30 sec for every 25, which gives me an approximate duty factor of 50% (ie, about as much rest as swim). In this case I went for 16 SDKs underwater off each wall -- that's the hypoxic part. (Which was made more difficult yesterday by the fact that I was still recovering from the Sat night convention party...)
18 x 25 with parachute, rotating fly/back/free, on 0:50 -- I use the Kytec chute with the hole as small as possible (max resistance), though the drawstring usually "slips open" a little. Tough set, takes 20-25 seconds to do a 25. Beyond building swim-specific strength, what I like about the resistence chute is that it allows you to identify, and work on, "dead spots" in your stroke.
Warm down.
How was the convention? Anything positive?
Sure...check out some of the GSR threads. Glad we could finally quiet those Pacific folk down about championship scoring. :)
Sundays I often have to swim alone and so I often work on things I feel I don't do enough of during the week. This year it is (a) quality hypoxic kicking (longer than 25s) and (b) using the drag suit.
Yesterday's practice was (SCY):
500 WU
5 x 200 pull (buoy and paddles) on 2:30. Object was to cruise with long strokes and alternate breathing, working in zone 2, ie, at a pace I could sustain for a long time. (Wanted to do 8 but didn't have time).
8 x 75s hypoxic backstroke kick on 1:30. On these kicking sets I go for intervals of 30 sec for every 25, which gives me an approximate duty factor of 50% (ie, about as much rest as swim). In this case I went for 16 SDKs underwater off each wall -- that's the hypoxic part. (Which was made more difficult yesterday by the fact that I was still recovering from the Sat night convention party...)
18 x 25 with parachute, rotating fly/back/free, on 0:50 -- I use the Kytec chute with the hole as small as possible (max resistance), though the drawstring usually "slips open" a little. Tough set, takes 20-25 seconds to do a 25. Beyond building swim-specific strength, what I like about the resistence chute is that it allows you to identify, and work on, "dead spots" in your stroke.
Warm down.
