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
Jonathan, where is that 2 week programme of yours posted? You know the one I am talking about? You posted it a while back. Not long after you joined the forum. You said you swam your best times after doing it continuously for ( I can't remember how long). It doesn't seem to be on this thread. I did it last year for 2 weeks and found it challenging. I want to try it again.
Syd
Here it is... :cool:
2-week sprint endurance program...
M - 800 mixed warm-up
4x50 build
8x25 1 easy/1 fast
3x400 count strokes, bring as low
as possible
Total - 2400m
T - 600 mixed warm-up
4x50 paddles only on :45
6x100 pull bouy, 25 fly/75 free
4x50 paddles only on :45
4x50 kick, best average on 2min
4x25 from dive FAST on 2:30
4x50 kick, best average on 2min
400 DPS
Total - 2500m
W - 800 mixed warm-up
6x50, free middle pool TURNS,
descend 1-6 on 2min
4x50, back middle pool TURNS,
descend 1-4 on 2min
2x50, fly middle pool Turns,
strong 1:30
3x50 from Dive, on 3min free/back/fly
Total - 1550m
T - 8 x 100 count strokes, descend counting
(even if it means kicking more on side)
8x15m fast, walk backs
8 x 100kick easy/50strong swim (Last one
Fast)3min
400 easy, DPS
Total - 2120m
F - 400 swim 400 kick 400 pull
4x50 kick descend to fast 1:30
10 x 200 descend 1-5, 6-10
5 back/5free, on 3:30
8x100 count strokes, descend count
on 2:00
Total - 4200m
S - 1200 mixed warm-up
25 easy 50 FAST 25 easy
20 x 25 2 easy 2 strong/best average
0n 10 sec rest
4x100 DPS, descend stroke count on 2:00
4x50 Strong kick best average on 1:30
4x25 dive fast, on 2:30
8x100 DPS, descend stroke count on 2:00
Totsl - 3300m
S - Day of rest, (This is wise)
M - 1000 mixed warm-up
6x25 dive 3, and 6 fast
16x75m work turns, on 1:30
4x400 1 pull bouy on ankles
1 pull bouy only, 1 swim
1 paddles only
Total - 3950m
T - 600 mixed warm-up
20x50 descend 1-20 to Fast
4 on 50,45,40,45,1:20
200 easy
12x25 12.5 fast from sculling start
400 descend stroke count
Total - 2500m
W - 1200 mixed warm up
6 x 300 pdls only on 4:30
200 easy
5x200 kick descend 1-5, on 5min
400 descend stroke count
Total - 4600m
T - 800 mixed warm up
4x150 50fly/back/free on 2:30
400 pdls only
50 easy
4 x 100 best average from dive
on 4:00 minutes
4x50 kick with fins fast on 1:20
best average
200 easy
4x25 with fins fast, Best average on
1:30
2x300 Descend stroke count
Total - 3350m
F - 800 mixed warm up
3X(6x100)+100 easy on 1:30 descend
each set so first 6 easy, 2nd six medium build
3rd six best average.
4x50 kick with fins, on 1:30 best average
Total - 3100m
S - 400 mixed warm up
8x25 with fins on 2:30 best average, try and
hold 10.99 or better...
400 descend stroke count
4x50 with fins on 3:00 best average, try and
hold 24.99 or better
400 descend stroke count
2x100 on 4:00, (no fins) best average, try and
hold 57.99 or better
100 easy
Total - 1900m
So that's it!! Repeat cycle, record all times,
and measure the improvement.
Jonathan, where is that 2 week programme of yours posted? You know the one I am talking about? You posted it a while back. Not long after you joined the forum. You said you swam your best times after doing it continuously for ( I can't remember how long). It doesn't seem to be on this thread. I did it last year for 2 weeks and found it challenging. I want to try it again.
Syd
Here it is... :cool:
2-week sprint endurance program...
M - 800 mixed warm-up
4x50 build
8x25 1 easy/1 fast
3x400 count strokes, bring as low
as possible
Total - 2400m
T - 600 mixed warm-up
4x50 paddles only on :45
6x100 pull bouy, 25 fly/75 free
4x50 paddles only on :45
4x50 kick, best average on 2min
4x25 from dive FAST on 2:30
4x50 kick, best average on 2min
400 DPS
Total - 2500m
W - 800 mixed warm-up
6x50, free middle pool TURNS,
descend 1-6 on 2min
4x50, back middle pool TURNS,
descend 1-4 on 2min
2x50, fly middle pool Turns,
strong 1:30
3x50 from Dive, on 3min free/back/fly
Total - 1550m
T - 8 x 100 count strokes, descend counting
(even if it means kicking more on side)
8x15m fast, walk backs
8 x 100kick easy/50strong swim (Last one
Fast)3min
400 easy, DPS
Total - 2120m
F - 400 swim 400 kick 400 pull
4x50 kick descend to fast 1:30
10 x 200 descend 1-5, 6-10
5 back/5free, on 3:30
8x100 count strokes, descend count
on 2:00
Total - 4200m
S - 1200 mixed warm-up
25 easy 50 FAST 25 easy
20 x 25 2 easy 2 strong/best average
0n 10 sec rest
4x100 DPS, descend stroke count on 2:00
4x50 Strong kick best average on 1:30
4x25 dive fast, on 2:30
8x100 DPS, descend stroke count on 2:00
Totsl - 3300m
S - Day of rest, (This is wise)
M - 1000 mixed warm-up
6x25 dive 3, and 6 fast
16x75m work turns, on 1:30
4x400 1 pull bouy on ankles
1 pull bouy only, 1 swim
1 paddles only
Total - 3950m
T - 600 mixed warm-up
20x50 descend 1-20 to Fast
4 on 50,45,40,45,1:20
200 easy
12x25 12.5 fast from sculling start
400 descend stroke count
Total - 2500m
W - 1200 mixed warm up
6 x 300 pdls only on 4:30
200 easy
5x200 kick descend 1-5, on 5min
400 descend stroke count
Total - 4600m
T - 800 mixed warm up
4x150 50fly/back/free on 2:30
400 pdls only
50 easy
4 x 100 best average from dive
on 4:00 minutes
4x50 kick with fins fast on 1:20
best average
200 easy
4x25 with fins fast, Best average on
1:30
2x300 Descend stroke count
Total - 3350m
F - 800 mixed warm up
3X(6x100)+100 easy on 1:30 descend
each set so first 6 easy, 2nd six medium build
3rd six best average.
4x50 kick with fins, on 1:30 best average
Total - 3100m
S - 400 mixed warm up
8x25 with fins on 2:30 best average, try and
hold 10.99 or better...
400 descend stroke count
4x50 with fins on 3:00 best average, try and
hold 24.99 or better
400 descend stroke count
2x100 on 4:00, (no fins) best average, try and
hold 57.99 or better
100 easy
Total - 1900m
So that's it!! Repeat cycle, record all times,
and measure the improvement.
