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
I have such a love/hate relationship with paddles!!
You also have a degree in Psychology and English. Something in me thinks you can probably sort that one out!:applaud:
This is a cool set!
Looks simple, but is deceptively hard.
That's the thing about sprint endurance programs... It's easy to say that it's not hard, but when we actually train with the proper work/rest ratio's, that can be very challenging. thanks for posting!
Thanks Jonathan :)
You're welcome, and let me know how this goes for you. To give the program an honest attempt you really should go for an 8 week cycle. Write all the times down, and compare the first cycle with the 4th cycle. You should see an improvement.
Nice set.
Sometime you should try reversing the order on the last 5 50s (ie, to 25 choice, 25 UW). The age group coach at NOVA does that sometimes, and it is a good way to work on end-of-the-race UWs.
Good advice... for sure... I read on your blog that you're attempting a 2:03.99 or better 200 back scm... That would be Amazing!
Here's a workout that I loved last night!
Sprint Set
4 x (4 x 75) on 1:30 Sprint 50 active recovery 25 (IM Order)
4 x 100 IM on 1:45
4 x 200 IM on 3:30 (very few made this all 4 reps)
That would be enjoyable... IM is quite hard to do in training, for sure.
Here is the work-out tonight,
SCM
300 swim, 200 drill, 100 kick
20x50 on 1:00 (It was going to be on :50, but I exercised my rights)
Done as
1 fast, 5 moderate, 1 fast, 4 moderate, 1 fast, 3 moderate, 1 fast, 2 moderate, 1 fast, 1 moderate.... averaged 27.5's on all fast from push.
100 easy
12x50 IM spin on 1:00 (this was hard) done as 25 fly-back, back-***, ***-free, repeat x4...
200 easy
I have such a love/hate relationship with paddles!!
You also have a degree in Psychology and English. Something in me thinks you can probably sort that one out!:applaud:
This is a cool set!
Looks simple, but is deceptively hard.
That's the thing about sprint endurance programs... It's easy to say that it's not hard, but when we actually train with the proper work/rest ratio's, that can be very challenging. thanks for posting!
Thanks Jonathan :)
You're welcome, and let me know how this goes for you. To give the program an honest attempt you really should go for an 8 week cycle. Write all the times down, and compare the first cycle with the 4th cycle. You should see an improvement.
Nice set.
Sometime you should try reversing the order on the last 5 50s (ie, to 25 choice, 25 UW). The age group coach at NOVA does that sometimes, and it is a good way to work on end-of-the-race UWs.
Good advice... for sure... I read on your blog that you're attempting a 2:03.99 or better 200 back scm... That would be Amazing!
Here's a workout that I loved last night!
Sprint Set
4 x (4 x 75) on 1:30 Sprint 50 active recovery 25 (IM Order)
4 x 100 IM on 1:45
4 x 200 IM on 3:30 (very few made this all 4 reps)
That would be enjoyable... IM is quite hard to do in training, for sure.
Here is the work-out tonight,
SCM
300 swim, 200 drill, 100 kick
20x50 on 1:00 (It was going to be on :50, but I exercised my rights)
Done as
1 fast, 5 moderate, 1 fast, 4 moderate, 1 fast, 3 moderate, 1 fast, 2 moderate, 1 fast, 1 moderate.... averaged 27.5's on all fast from push.
100 easy
12x50 IM spin on 1:00 (this was hard) done as 25 fly-back, back-***, ***-free, repeat x4...
200 easy
