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 really just took a lot of Wayne's tips and applied them using the philosophy that if you do it slow but correctly, as you gradually speed it up, you'll continue to swim it correctly, and your speed will increase.
Hey, that shrugging your shoulders during the breastroke pull-out, and during the in-sweep, that really works well. I can feel the reduction in resistance, for sure. Thanks again, as I've never really trained breastroke or thought much about the event until last season when I decided to improve my over-all Pentathlon time.
So I bought an XLT FS2 last night, along with a Speedo Aqua V - Cap, and placed an order for the XLL LZR. I decided it would be good to have the FS2 during "regular" meets, and the LZR for Personal Best attempts.
I swam warm-up with the new gear, and was very impressed. The streamline felt way smoother, and the roll during the freestyle was quite noticeable. Although it did take some getting used to, the straps over my shoulders, especially in the butterfly. However, I think the new swim cap/gear is certainly an upgrade, in terms of resistance reduction. I'm looking forward to racing in a sanctioned competition.
1233
Also, I'm still interested in purchasing the B-70, but my retailer doesn't carry the suit, perhaps they could order it, but I was wondering if anyone has a better connection?
The Swim
SCM
5x200, swim,pull,drill,kick,swim
40x50 on :50
done as:
10 breathing every 3 on freestyle/DPS Averaged 35's
10 breathing every 5 on freestyle/DPS Averaged 33's
10 as 25 free/25 back, working the SDK Averaged 34's
10 kick with fins, dolphin on back on 1:00 Averaged 36's
2x200 easy
I really just took a lot of Wayne's tips and applied them using the philosophy that if you do it slow but correctly, as you gradually speed it up, you'll continue to swim it correctly, and your speed will increase.
Hey, that shrugging your shoulders during the breastroke pull-out, and during the in-sweep, that really works well. I can feel the reduction in resistance, for sure. Thanks again, as I've never really trained breastroke or thought much about the event until last season when I decided to improve my over-all Pentathlon time.
So I bought an XLT FS2 last night, along with a Speedo Aqua V - Cap, and placed an order for the XLL LZR. I decided it would be good to have the FS2 during "regular" meets, and the LZR for Personal Best attempts.
I swam warm-up with the new gear, and was very impressed. The streamline felt way smoother, and the roll during the freestyle was quite noticeable. Although it did take some getting used to, the straps over my shoulders, especially in the butterfly. However, I think the new swim cap/gear is certainly an upgrade, in terms of resistance reduction. I'm looking forward to racing in a sanctioned competition.
1233
Also, I'm still interested in purchasing the B-70, but my retailer doesn't carry the suit, perhaps they could order it, but I was wondering if anyone has a better connection?
The Swim
SCM
5x200, swim,pull,drill,kick,swim
40x50 on :50
done as:
10 breathing every 3 on freestyle/DPS Averaged 35's
10 breathing every 5 on freestyle/DPS Averaged 33's
10 as 25 free/25 back, working the SDK Averaged 34's
10 kick with fins, dolphin on back on 1:00 Averaged 36's
2x200 easy
