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
I dont know about "fun" but certainly fast...
Saturday workout (this was with the kids, but it was the only practice I could get to and I knew I couldn't swim the next two days):
Warmup was 1500 of various things including kick, drill, build swims. I can't remember all of it, it was complicated. I've always noticed that USS/college teams do a lot more warmup than masters swimmers (certainly more than me). But they also have more time to burn.
Then:
3 x 200 on 2:30, good average
4 x 75 fly: swim 25, kick 25, swim 25 on 1:10
20 sec rest
3 x 200 on 2:25, average faster than first set
4 x 75 back: swim 25, kick 25, swim 25 on 1:10
20 sec rest
3 x 200 on 2:20, average faster than second set
4 x 75 ***: swim 25, kick 25, swim 25 on 1:10
Came out to 5100 yards...a walk in the park for the kids but tiring for me, especially considering the water was a warm 83 degrees for some reason.
This was all just a prelude to a MINI MEET with the combined senior groups. Off the blocks for 3 swims:
500 free
200 "best odd" (best stroke)
400 IM
There was 10-15 minutes rest between swims.
I skipped the 400IM, I was pretty tired by then, plus I hate IM. The kids did weights right after practice. Me, I went home and napped before going to the office (practice started at 5:30am. On a Saturday.). Age hath its priviledges!
I dont know about "fun" but certainly fast...
Saturday workout (this was with the kids, but it was the only practice I could get to and I knew I couldn't swim the next two days):
Warmup was 1500 of various things including kick, drill, build swims. I can't remember all of it, it was complicated. I've always noticed that USS/college teams do a lot more warmup than masters swimmers (certainly more than me). But they also have more time to burn.
Then:
3 x 200 on 2:30, good average
4 x 75 fly: swim 25, kick 25, swim 25 on 1:10
20 sec rest
3 x 200 on 2:25, average faster than first set
4 x 75 back: swim 25, kick 25, swim 25 on 1:10
20 sec rest
3 x 200 on 2:20, average faster than second set
4 x 75 ***: swim 25, kick 25, swim 25 on 1:10
Came out to 5100 yards...a walk in the park for the kids but tiring for me, especially considering the water was a warm 83 degrees for some reason.
This was all just a prelude to a MINI MEET with the combined senior groups. Off the blocks for 3 swims:
500 free
200 "best odd" (best stroke)
400 IM
There was 10-15 minutes rest between swims.
I skipped the 400IM, I was pretty tired by then, plus I hate IM. The kids did weights right after practice. Me, I went home and napped before going to the office (practice started at 5:30am. On a Saturday.). Age hath its priviledges!
