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
AI don't consider this a blog but a place to share workouts and training strategies, so I don't like to post my own workout times unless it is to make a point (eg to compare to race pace).
Same here, generally speaking, keeping a blog would mean I'd be obligated to write, constantly having to produce new material. That would be too structured for my liking, plus it would require me to be consistent, which I'm not. The main motivation here is to share training advice, hopefully more people will post work-outs that they enjoy.
What I've found to be interesting is the sociological aspects to this board. There have been many moments that I've drawn inspiration from here, helping to add a bit more meaning to the training. It helps to have people understand what you're trying to accomplish, and be able to reflect similar feelings about the swim.
You know, I don't really see a distinction between swim-for-fitness and the elite performers. I mean sure, there is a difference, but they are compatible in the sense that we can all draw the same enjoyment from swimming. On a personal level, most people I talk with have that feeling after a good swim, you know, the weight is lifted, the air is clear, or even the basic health benefits from just being part of the whole process. So, when I share advice, it's not just for people who want to swim faster for competitive purposes, but also, so the majority can find a happy balance in the water.
AI don't consider this a blog but a place to share workouts and training strategies, so I don't like to post my own workout times unless it is to make a point (eg to compare to race pace).
Same here, generally speaking, keeping a blog would mean I'd be obligated to write, constantly having to produce new material. That would be too structured for my liking, plus it would require me to be consistent, which I'm not. The main motivation here is to share training advice, hopefully more people will post work-outs that they enjoy.
What I've found to be interesting is the sociological aspects to this board. There have been many moments that I've drawn inspiration from here, helping to add a bit more meaning to the training. It helps to have people understand what you're trying to accomplish, and be able to reflect similar feelings about the swim.
You know, I don't really see a distinction between swim-for-fitness and the elite performers. I mean sure, there is a difference, but they are compatible in the sense that we can all draw the same enjoyment from swimming. On a personal level, most people I talk with have that feeling after a good swim, you know, the weight is lifted, the air is clear, or even the basic health benefits from just being part of the whole process. So, when I share advice, it's not just for people who want to swim faster for competitive purposes, but also, so the majority can find a happy balance in the water.
