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
Is the parachute hard on the shoulders, Chris?
I don't find it so, but then again I don't have shoulder problems (knock on wood). I think paddles are much worse. Although I don't have shoulder problems, I do get pain in my fore-arms near the elbow (right at that bump on the inner elbow). Paddles and weights definitely can make that pain worse, but the chute doesn't appear to do so. No fun getting older, is it?
The chute does have a drawstring that allows you to adjust the size of the hole and so change the amount of resistance. I can bring it up to the GMUP meet for you to try.
Speaking of shoulder problems: Jim Miller gave a talk at Convention on stretches that are bad for shoulders and it was interesting. Pretty much every stretch he listed was one that I use -- and that are also in widespread use by swimmers at every meet I attend. (Phelps' little routine on the blocks before the race? A big no-no for shoulder health.)
Something else that was news to me was that certain prescription drugs can lead to shoulder problems by interfering with the recovery process. The implication is that shoulder problems can be caused, or worsened, when some of the small stabilizing muscles become too fatigued.
(The bad news for me is that I am currently on a drug that can have this effect. Oh, well!)
Is the parachute hard on the shoulders, Chris?
I don't find it so, but then again I don't have shoulder problems (knock on wood). I think paddles are much worse. Although I don't have shoulder problems, I do get pain in my fore-arms near the elbow (right at that bump on the inner elbow). Paddles and weights definitely can make that pain worse, but the chute doesn't appear to do so. No fun getting older, is it?
The chute does have a drawstring that allows you to adjust the size of the hole and so change the amount of resistance. I can bring it up to the GMUP meet for you to try.
Speaking of shoulder problems: Jim Miller gave a talk at Convention on stretches that are bad for shoulders and it was interesting. Pretty much every stretch he listed was one that I use -- and that are also in widespread use by swimmers at every meet I attend. (Phelps' little routine on the blocks before the race? A big no-no for shoulder health.)
Something else that was news to me was that certain prescription drugs can lead to shoulder problems by interfering with the recovery process. The implication is that shoulder problems can be caused, or worsened, when some of the small stabilizing muscles become too fatigued.
(The bad news for me is that I am currently on a drug that can have this effect. Oh, well!)
