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
Jonathan,
I'm sorry you had a frustrating meet. Never fun, but happens to most of us. (Happened to me last August when I was a real Calamity Jane.)
I don't like the FS II. It has compression, but gets heavy when wet. It's absolutely accurate that the suits are better dry than wet. (Although this does not seem to apply to the B70.) When the FS IIs get a bit worn out they are positively sodden.
Tech suits don't help as much in 50s. The lightweight ones like Pros or the alleged "floaters" like the B70 help more in longer races. My fastest 50 frees were done in a FS I. I would not expect to take .5-.6 off from a "jammer" 50 free juts by wearing an FSII. I think Ande just took off .3 in his 50 free with B70 and a full taper? (Have to check.)
So I wouldn't expect an FS II to work miracles! But, if you're into the "feel" of the water, you'll "feel" even less in a B70. Myself, I don't mind that. I like the speed.
I actually have a good comparison coming up. Last year, I swam 28.7 in the 50 SCM free with an old FS I. I'm swimming that event in a couple weeks with a B70. Frankly, I'd be perfectly happy to swim the same time as last year. (I went slower earlier this year with a Pro.) So we'll see ...
Jonathan,
I'm sorry you had a frustrating meet. Never fun, but happens to most of us. (Happened to me last August when I was a real Calamity Jane.)
I don't like the FS II. It has compression, but gets heavy when wet. It's absolutely accurate that the suits are better dry than wet. (Although this does not seem to apply to the B70.) When the FS IIs get a bit worn out they are positively sodden.
Tech suits don't help as much in 50s. The lightweight ones like Pros or the alleged "floaters" like the B70 help more in longer races. My fastest 50 frees were done in a FS I. I would not expect to take .5-.6 off from a "jammer" 50 free juts by wearing an FSII. I think Ande just took off .3 in his 50 free with B70 and a full taper? (Have to check.)
So I wouldn't expect an FS II to work miracles! But, if you're into the "feel" of the water, you'll "feel" even less in a B70. Myself, I don't mind that. I like the speed.
I actually have a good comparison coming up. Last year, I swam 28.7 in the 50 SCM free with an old FS I. I'm swimming that event in a couple weeks with a B70. Frankly, I'd be perfectly happy to swim the same time as last year. (I went slower earlier this year with a Pro.) So we'll see ...
