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
You've been doing this fly? Yikes, you're truly hard-core, I feel like an age-grouper all over again, talking about the sets we would do in practice. As you know, the program I prefer now is higher intensity at shorter distances. The stuff you're doing, broken miles, 10x100 best average, these sets will make you fit, but if you really wanted to blast a 200 back, why not train more sprint endurance? Anything longer, and your "power stroke" drops down into a lower gear, and that's all you can hold at the 200 distance.
You may dislike the 50's/100's, but you're gifted at those distances. 57.0 100 back scm, compared to 2:06.11 for the 200. Don't get me wrong, 2:06 is amazing, but with that kind of speed on the front end you could be down to 2:02... Although, that's unlikely if you're training for the mile.
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.
You've been doing this fly? Yikes, you're truly hard-core, I feel like an age-grouper all over again, talking about the sets we would do in practice. As you know, the program I prefer now is higher intensity at shorter distances. The stuff you're doing, broken miles, 10x100 best average, these sets will make you fit, but if you really wanted to blast a 200 back, why not train more sprint endurance? Anything longer, and your "power stroke" drops down into a lower gear, and that's all you can hold at the 200 distance.
You may dislike the 50's/100's, but you're gifted at those distances. 57.0 100 back scm, compared to 2:06.11 for the 200. Don't get me wrong, 2:06 is amazing, but with that kind of speed on the front end you could be down to 2:02... Although, that's unlikely if you're training for the mile.
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.
