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
Hi Jonathan,
Saying I'm a critic of the suits overstates it a little. Just to clarify my position -- and there are really two:
-- I personally don't like the feel of the suits, for pretty much the reasons you mentioned, but if they are really a lot faster, part of the training process is getting used to using them. If they are faster, then I will wear them but will regret the need to do so.
-- I am unsure how much faster the suits are (or if they are at all) under race conditions for someone who is rested and shaved. I think there are a lot of superstitions out there about swimming and don't like to see one perpetuated based on anecdotal evidence, particularly given the expense of the suits.
That doesn't mean the suits aren't faster (it is a complicated question) just that I'd like to see some well designed experiments that compare the difference between a well trained swimmer rested and shaved, in briefs (or jammers, which are relatively cheap) compared to the suit.
What were you wearing, the FSII? My own experience is that -- FOR ME -- the FSII was not significantly different than wearing briefs or jammers. I started a thread on it last spring.
But I do think the B70 or LZR suits are in a different category. The effect may also be dependent on stroke mechanics, course (short course vs long course) and body types.
Based on my experience and impressions (but not a well designed expt), I think the B70 is likely faster for me when unrested/unshaved. But, while I wore the suit last year at LCM nationals, the times I achieved were not any faster than I would have expected without a fancy suit, based on my training times and previous performances. So (again, FOR ME) the evidence is inconclusive.
I very much doubt I'll get a LZR unless the prices come down considerably. I might consider the XTerra version of the B70 for my next suit, though (it is cheaper than the B70 and I'm curious about it).
Hi Jonathan,
Saying I'm a critic of the suits overstates it a little. Just to clarify my position -- and there are really two:
-- I personally don't like the feel of the suits, for pretty much the reasons you mentioned, but if they are really a lot faster, part of the training process is getting used to using them. If they are faster, then I will wear them but will regret the need to do so.
-- I am unsure how much faster the suits are (or if they are at all) under race conditions for someone who is rested and shaved. I think there are a lot of superstitions out there about swimming and don't like to see one perpetuated based on anecdotal evidence, particularly given the expense of the suits.
That doesn't mean the suits aren't faster (it is a complicated question) just that I'd like to see some well designed experiments that compare the difference between a well trained swimmer rested and shaved, in briefs (or jammers, which are relatively cheap) compared to the suit.
What were you wearing, the FSII? My own experience is that -- FOR ME -- the FSII was not significantly different than wearing briefs or jammers. I started a thread on it last spring.
But I do think the B70 or LZR suits are in a different category. The effect may also be dependent on stroke mechanics, course (short course vs long course) and body types.
Based on my experience and impressions (but not a well designed expt), I think the B70 is likely faster for me when unrested/unshaved. But, while I wore the suit last year at LCM nationals, the times I achieved were not any faster than I would have expected without a fancy suit, based on my training times and previous performances. So (again, FOR ME) the evidence is inconclusive.
I very much doubt I'll get a LZR unless the prices come down considerably. I might consider the XTerra version of the B70 for my next suit, though (it is cheaper than the B70 and I'm curious about it).
