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.
1199
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.
1200
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.
1201
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.
1202
Happy swimming,
1203
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
Interesting, most of it seems pretty familiar to me, although the 1000 sit-ups... that's different... Do you do a circuit, or just 1000 straight with no break? You find that works well? Also, you mentioned your dryland routine was breaststroke specific, which do you think are the critical "breaststroke" exercises, and why?
Lots of the workout can be used for other strokes, and you can find a lot of it in any workout book or whatever. But, the leg extensions and curls, the isolateral pull downs, and the butterfly transfer very closely to motions you do in the pool. The extensions and curls are basically the motion of the kick, the isolaterals is great for your lats for any stroke, and the butterfly is almost the same motion as the insweep. As for the situps, I do them straight through. I started at 250, went up to 300, then 500, and now I do 1,000. A strong core helps a lot in swimming, and strengthening your abs can't hurt. I find it helps my have stronger rotation in the water during freestyle so that I can engage my lats more.
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.
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
Shrugging is definitely the most underrated motion in the breaststroke. :dunno: I didn't realize how effective it was until it shredded 4 or 5 seconds off my 50 time. I also realized today that I naturally do the whip kick. If I try to do the out and around kick, I slow down a lot, so I just let my legs do their thing.
I tried to take a video of myself today, but the water at the gym pool is too murky to see anything. We didn't have practice today, so I couldn't go to the good pool. I have a meet next Saturday, so I might just get a video there. If you still want it, I'll post it.
You can always order a B70 online from swimoutlet.com. Blueseventy will work with you over the phone for size as well, so you can figure out the size you should be and then order it online. If it doesn't fit, just return it and get a new size. I just got a TYR Aquapel full body suit from SwimOutlet. I tried it on, and it took about 6 minutes to get it on, so I guess it's the right size. I haven't tried it yet, but the jammers TYR makes are great so I'm assuming it will be just as good. I hope to be able to get a B70 at some point, because every review I have read has been awesome, even from swimmers normally against technical suits.
Interesting, most of it seems pretty familiar to me, although the 1000 sit-ups... that's different... Do you do a circuit, or just 1000 straight with no break? You find that works well? Also, you mentioned your dryland routine was breaststroke specific, which do you think are the critical "breaststroke" exercises, and why?
Lots of the workout can be used for other strokes, and you can find a lot of it in any workout book or whatever. But, the leg extensions and curls, the isolateral pull downs, and the butterfly transfer very closely to motions you do in the pool. The extensions and curls are basically the motion of the kick, the isolaterals is great for your lats for any stroke, and the butterfly is almost the same motion as the insweep. As for the situps, I do them straight through. I started at 250, went up to 300, then 500, and now I do 1,000. A strong core helps a lot in swimming, and strengthening your abs can't hurt. I find it helps my have stronger rotation in the water during freestyle so that I can engage my lats more.
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.
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
Shrugging is definitely the most underrated motion in the breaststroke. :dunno: I didn't realize how effective it was until it shredded 4 or 5 seconds off my 50 time. I also realized today that I naturally do the whip kick. If I try to do the out and around kick, I slow down a lot, so I just let my legs do their thing.
I tried to take a video of myself today, but the water at the gym pool is too murky to see anything. We didn't have practice today, so I couldn't go to the good pool. I have a meet next Saturday, so I might just get a video there. If you still want it, I'll post it.
You can always order a B70 online from swimoutlet.com. Blueseventy will work with you over the phone for size as well, so you can figure out the size you should be and then order it online. If it doesn't fit, just return it and get a new size. I just got a TYR Aquapel full body suit from SwimOutlet. I tried it on, and it took about 6 minutes to get it on, so I guess it's the right size. I haven't tried it yet, but the jammers TYR makes are great so I'm assuming it will be just as good. I hope to be able to get a B70 at some point, because every review I have read has been awesome, even from swimmers normally against technical suits.
