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
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.
Whoa, holy smoke and mirrors, 1000 sit-ups straight... hmmm... even at 1 sit-up per second, that would take over 16 minutes. Do you put your feet in a brace, or just on the mat?
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.
Interesting, I'll have to keep training this concept.
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.
Yes, please share your video here, this is a great way to analyze the stroke, but also increases credibility.
On another note, check out this car, the lines on it are amazing, but would you believe me if I told you it runs on water?
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Here is the article to read more about it.
ca.autos.yahoo.com/.../supercar-runs-on-water
.
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.
Whoa, holy smoke and mirrors, 1000 sit-ups straight... hmmm... even at 1 sit-up per second, that would take over 16 minutes. Do you put your feet in a brace, or just on the mat?
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.
Interesting, I'll have to keep training this concept.
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.
Yes, please share your video here, this is a great way to analyze the stroke, but also increases credibility.
On another note, check out this car, the lines on it are amazing, but would you believe me if I told you it runs on water?
1234
Here is the article to read more about it.
ca.autos.yahoo.com/.../supercar-runs-on-water
.
