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
Jonathan, what is your area of focus when swimming DPS? I mean, apart from the obvious of trying to increase your distance per stroke. Are you focussing on the catch or body position? And at what kind of pace do you swim? I notice you never give times for DPS, only rest intervals.
Hey Syd, sorry about the delay of this response. I've been pondering your question(s) and I wanted to answer them as best as possible.
The answer is, it depends... After thinking more about DPS, I realize that there are a few variations, depending on what particular phase of the stroke I'm working on. Actually, DPS is pretty much the only drill I do, except for head up freestyle with dolphin kick. At this point I've figured there are at least three distinct types of DPS, and seperate training goals for each.
The "Regular" DPS, which means swimming as per usual, only trying to reach a few inches more per stroke, without a break in the typical timing. Sets like "golf" average, where you bring the total number of strokes plus the time, as low as possible. This is great way to actually stay in a relative swimming mode while maximizing DPS, although there is a limit to how low the DPS can get, as this is still Full Stroke.
The "Extended" DPS is not really swimming, but more like walking your arms. You count to a minimum of 3 seconds on each stroke, and literally pause at the top while the other arm finishes, and glide, and stretch, switch. This DPS is geared towards maximizing the full extension of your shoulders, and rotation through the water, while simultaneously minimizing the resistance. This training is critical for top speed, but should be practiced at a pace slower than 45 seconds per 50, or even slower. The arms shouldn't be feeling too much effort at all, as the key to this drill is opening the shoulder girth on the horizontal plane, and hold the extension for the full 3 seconds. This will significantly improve the range of motion in your shoulders, and will ultimately improve your swimming efficiency after several months of consistent training.
The "Virtual" DPS is at a pace that is a bit faster than the "extended" DPS, only with even less strokes. How is that possible? It is quite difficult, but requires a very steady kick, and a very strong pull. There should still be a glide of 3-4 seconds, so more exaggerated than the "regular" DPS, yet the effort over-all could still be much higher. This emphasizes the breathing patterns, as well as the body roll. Of course, the kicking plays a large part, and the shoulder girth is still extending, but you essentially put more power into the stroke.
I ask because I never really know what to do for DPS sets and end up losing the count after the second lap (or is it length?) with the result that I don't seem to be getting any benefit out of these sets.
Yes, DPS isn't an instant gratification type of work-out. It takes constant practice, and you might only see the benefit after 2-3 months. One trick as far as the counting goes, only focus on the last "length" of each set, figure out what the count is at the end, when you're most fatigued, and improve that number. Once the range of motion in your shoulder girth has been significantly altered you won't ever want to train without DPS. In fact, if I had to choose between DPS training and sprint endurance, and only had one option, I would pick the DPS for top speed considerations.
PS, I have a swim meet tomorrow, wish me luck!
Jonathan, what is your area of focus when swimming DPS? I mean, apart from the obvious of trying to increase your distance per stroke. Are you focussing on the catch or body position? And at what kind of pace do you swim? I notice you never give times for DPS, only rest intervals.
Hey Syd, sorry about the delay of this response. I've been pondering your question(s) and I wanted to answer them as best as possible.
The answer is, it depends... After thinking more about DPS, I realize that there are a few variations, depending on what particular phase of the stroke I'm working on. Actually, DPS is pretty much the only drill I do, except for head up freestyle with dolphin kick. At this point I've figured there are at least three distinct types of DPS, and seperate training goals for each.
The "Regular" DPS, which means swimming as per usual, only trying to reach a few inches more per stroke, without a break in the typical timing. Sets like "golf" average, where you bring the total number of strokes plus the time, as low as possible. This is great way to actually stay in a relative swimming mode while maximizing DPS, although there is a limit to how low the DPS can get, as this is still Full Stroke.
The "Extended" DPS is not really swimming, but more like walking your arms. You count to a minimum of 3 seconds on each stroke, and literally pause at the top while the other arm finishes, and glide, and stretch, switch. This DPS is geared towards maximizing the full extension of your shoulders, and rotation through the water, while simultaneously minimizing the resistance. This training is critical for top speed, but should be practiced at a pace slower than 45 seconds per 50, or even slower. The arms shouldn't be feeling too much effort at all, as the key to this drill is opening the shoulder girth on the horizontal plane, and hold the extension for the full 3 seconds. This will significantly improve the range of motion in your shoulders, and will ultimately improve your swimming efficiency after several months of consistent training.
The "Virtual" DPS is at a pace that is a bit faster than the "extended" DPS, only with even less strokes. How is that possible? It is quite difficult, but requires a very steady kick, and a very strong pull. There should still be a glide of 3-4 seconds, so more exaggerated than the "regular" DPS, yet the effort over-all could still be much higher. This emphasizes the breathing patterns, as well as the body roll. Of course, the kicking plays a large part, and the shoulder girth is still extending, but you essentially put more power into the stroke.
I ask because I never really know what to do for DPS sets and end up losing the count after the second lap (or is it length?) with the result that I don't seem to be getting any benefit out of these sets.
Yes, DPS isn't an instant gratification type of work-out. It takes constant practice, and you might only see the benefit after 2-3 months. One trick as far as the counting goes, only focus on the last "length" of each set, figure out what the count is at the end, when you're most fatigued, and improve that number. Once the range of motion in your shoulder girth has been significantly altered you won't ever want to train without DPS. In fact, if I had to choose between DPS training and sprint endurance, and only had one option, I would pick the DPS for top speed considerations.
PS, I have a swim meet tomorrow, wish me luck!
