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
mjgold: Interesting anomaly with your times. I'm trying to understand this, 29's in work-out for the 50? and 45.5 at the meet? With holding 16's for 25's... this all doesn't add up... Either way, keep up the effort, and you should notice improvement if you train consistently.
Yeah, it was quite shocking to me too. But, it was my first meet, and I did a lot of things wrong in the stroke, turn, and start. I was breathing wrong, not gliding, not streamlining, and my kick was doing nothing basically. I didn't know this at the time, which is why I couldn't figure out the discrepancy. I had someone video me a week or so ago though, and I could see most of that just on the video. The breathing thing helped a lot as well, since I realized I was exhaling as soon as I lunged forward. Exhaling during the insweep definitely helps you go faster, though I'm not sure why.
Anyway, I started out the 25's going 18-20s, which is consistent with a 40s 50, which is what I was doing in practice after the meet (the 45.55 was SCM). I took a break, did a few slow 25's where I really focused on all of the details of the stroke, and slowly sped myself up. Then, I did the last few really concentrating on what I was doing, and it was like magic. I felt like I was actually going slower since I took fewer strokes, but the stopwatch said differently. I guess the changes made me more efficient. Hopefully, I won't breakdown at my next meet. I'll let you know.
Oh, and just as a side-note, the 29 was off a dive during a timed sprint we did at the end of practice one night. I only know that time for sure because the coach timed us. I wasn't trying to imply that I do 29s for every 50 during practice, so sorry if there was some confusion. The times from today I know as well, since a friend timed me.
mjgold: Interesting anomaly with your times. I'm trying to understand this, 29's in work-out for the 50? and 45.5 at the meet? With holding 16's for 25's... this all doesn't add up... Either way, keep up the effort, and you should notice improvement if you train consistently.
Yeah, it was quite shocking to me too. But, it was my first meet, and I did a lot of things wrong in the stroke, turn, and start. I was breathing wrong, not gliding, not streamlining, and my kick was doing nothing basically. I didn't know this at the time, which is why I couldn't figure out the discrepancy. I had someone video me a week or so ago though, and I could see most of that just on the video. The breathing thing helped a lot as well, since I realized I was exhaling as soon as I lunged forward. Exhaling during the insweep definitely helps you go faster, though I'm not sure why.
Anyway, I started out the 25's going 18-20s, which is consistent with a 40s 50, which is what I was doing in practice after the meet (the 45.55 was SCM). I took a break, did a few slow 25's where I really focused on all of the details of the stroke, and slowly sped myself up. Then, I did the last few really concentrating on what I was doing, and it was like magic. I felt like I was actually going slower since I took fewer strokes, but the stopwatch said differently. I guess the changes made me more efficient. Hopefully, I won't breakdown at my next meet. I'll let you know.
Oh, and just as a side-note, the 29 was off a dive during a timed sprint we did at the end of practice one night. I only know that time for sure because the coach timed us. I wasn't trying to imply that I do 29s for every 50 during practice, so sorry if there was some confusion. The times from today I know as well, since a friend timed me.
