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.
1199
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.
1200
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.
1201
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.
1202
Happy swimming,
1203
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
Do you consider the 100 back to be your main event?
Or the 50 back, a 26.8 SCM is quite fast, especially for a youthful 43.
I hate 50s. They are over too quickly. Races should involve some pain.:)
I guess 100 & 200 back are my main events now. I don't really think that way, I like diversity in workouts. Except I don't like IM workouts (b/c I can't really train breastroke with my knees).
Anyway ViveBene will get on our case for not talking about workouts. So yesterday our main set was
10 x 100 free on 2:00, best average (from a push)
Our coach gives us this set about once every five weeks as a check for fitness level, he really pushes us to keep improving our average time. At our coach's (very mild) suggestion I've been doing it butterfly because the time I average correlates reasonably well with the last 100 of my 200 fly in a race, so I can see if there might be progress on that front.
(Actually, now that I think about it, that statement is close to true when I swam it back or free; maybe it is true for other people as well.)
Do you consider the 100 back to be your main event?
Or the 50 back, a 26.8 SCM is quite fast, especially for a youthful 43.
I hate 50s. They are over too quickly. Races should involve some pain.:)
I guess 100 & 200 back are my main events now. I don't really think that way, I like diversity in workouts. Except I don't like IM workouts (b/c I can't really train breastroke with my knees).
Anyway ViveBene will get on our case for not talking about workouts. So yesterday our main set was
10 x 100 free on 2:00, best average (from a push)
Our coach gives us this set about once every five weeks as a check for fitness level, he really pushes us to keep improving our average time. At our coach's (very mild) suggestion I've been doing it butterfly because the time I average correlates reasonably well with the last 100 of my 200 fly in a race, so I can see if there might be progress on that front.
(Actually, now that I think about it, that statement is close to true when I swam it back or free; maybe it is true for other people as well.)
