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
Today's workout
1000 warmup (I missed half)
6 x 50 warmup on 0:52 (why? I dunno, using fancy digital clocks I guess) descend to mile pace
Broken mile on 1:20/100 intervals (there were other paces available)
1 x 300 on 4:00
2 x 200 on 2:40
3 x 150 on 2:00
5 x 100 on 1:20
This is the fastest base interval we use for broken miles, though our coach was making wistful noises about 1:15 base. It may happen some day if attendance is light.
Kick set, start moderate and build.
1 x ?? on 4:00 (I did 300 dolphin with a board)
30 sec rest
1 x ?? on 3:00 (225 dolphin with a board)
30 sec rest
1 x ?? on 2:00 (150 dolphin with a board)
30 sec rest
1 x ?? on 1:00 (100 backstroke SDK, 15 kicks underwater off each wall)
Pretty much cruised the first 3 kicks, starting about 1:17/100 average but didn't descend too much, then went hard on the last kick (0:59).
100 recovery
2 x 50 on 1:00 recovery
150 RACE PACE on 2:00, from a push. Goal was to go the same speed, or faster, as the last 150 of your fastest or goal 200 time. I went backstroke, went 1:25-low. (I was motivated to beat a 15-year-old who earlier had done 1:27 on this.)
50 EZ on 1:30
100 drill on 2:00
100 RACE PACE on 1:30 from a push. As fast or faster as last 100 of 200 race. Backstroke: 54.7
50 EZ on 1:30
100 drill on 2:00
50 RACE PACE on 1:00, from a push. Everyone just went as fast as they could. Backstroke: 25.4.
50 EZ , 100 drill, hit the showers
Today's workout
1000 warmup (I missed half)
6 x 50 warmup on 0:52 (why? I dunno, using fancy digital clocks I guess) descend to mile pace
Broken mile on 1:20/100 intervals (there were other paces available)
1 x 300 on 4:00
2 x 200 on 2:40
3 x 150 on 2:00
5 x 100 on 1:20
This is the fastest base interval we use for broken miles, though our coach was making wistful noises about 1:15 base. It may happen some day if attendance is light.
Kick set, start moderate and build.
1 x ?? on 4:00 (I did 300 dolphin with a board)
30 sec rest
1 x ?? on 3:00 (225 dolphin with a board)
30 sec rest
1 x ?? on 2:00 (150 dolphin with a board)
30 sec rest
1 x ?? on 1:00 (100 backstroke SDK, 15 kicks underwater off each wall)
Pretty much cruised the first 3 kicks, starting about 1:17/100 average but didn't descend too much, then went hard on the last kick (0:59).
100 recovery
2 x 50 on 1:00 recovery
150 RACE PACE on 2:00, from a push. Goal was to go the same speed, or faster, as the last 150 of your fastest or goal 200 time. I went backstroke, went 1:25-low. (I was motivated to beat a 15-year-old who earlier had done 1:27 on this.)
50 EZ on 1:30
100 drill on 2:00
100 RACE PACE on 1:30 from a push. As fast or faster as last 100 of 200 race. Backstroke: 54.7
50 EZ on 1:30
100 drill on 2:00
50 RACE PACE on 1:00, from a push. Everyone just went as fast as they could. Backstroke: 25.4.
50 EZ , 100 drill, hit the showers
