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
Another valuable (but painful) test set today. Here is the full workout.
1000 warmup (though I missed 600 of it) using various drills, swim, kicking, strokes
Warmup pyramid set (I did freestyle "up" and backstroke "down," nothing really hard, trying to warm up the legs for the next set)
Base interval: 1:25 per 100 for faster group
50-100-150-200-200-150-100-50
TEST SET: 5 x 100 KICK on 4:00, from a push, times recorded, fastest possible average. I did all with backstroke 15 SDKs off each wall then kick flutter to the wall, and 50 recovery between repeats.
300 recovery
The next set was stroke or IM (I did fly); if IM, then leave off one stroke on successive repeats (eg the 150 is fly-back-***)
200 strong, get time at 150
100 easy free (whole thing on 6:00)
150 faster than previous 150, get time at 100
100 easy (whole thing on 4:30)
100 faster than previous 100, get time at 50
50 easy (whole thing on 3:00)
50 fast from blocks (could really feel the effects of the kick set on this)
100 easy
Last set was for the diehards; I went for DPS and to make the interval susing paddles and pullbuoy
4 x 150 on descending intervals: 1:50, 1:45, 1:40, 1:35. Drop to 125s (or 100s) if necessary.
Warm down
Another valuable (but painful) test set today. Here is the full workout.
1000 warmup (though I missed 600 of it) using various drills, swim, kicking, strokes
Warmup pyramid set (I did freestyle "up" and backstroke "down," nothing really hard, trying to warm up the legs for the next set)
Base interval: 1:25 per 100 for faster group
50-100-150-200-200-150-100-50
TEST SET: 5 x 100 KICK on 4:00, from a push, times recorded, fastest possible average. I did all with backstroke 15 SDKs off each wall then kick flutter to the wall, and 50 recovery between repeats.
300 recovery
The next set was stroke or IM (I did fly); if IM, then leave off one stroke on successive repeats (eg the 150 is fly-back-***)
200 strong, get time at 150
100 easy free (whole thing on 6:00)
150 faster than previous 150, get time at 100
100 easy (whole thing on 4:30)
100 faster than previous 100, get time at 50
50 easy (whole thing on 3:00)
50 fast from blocks (could really feel the effects of the kick set on this)
100 easy
Last set was for the diehards; I went for DPS and to make the interval susing paddles and pullbuoy
4 x 150 on descending intervals: 1:50, 1:45, 1:40, 1:35. Drop to 125s (or 100s) if necessary.
Warm down
