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
I hear you, and now I see why.
Right, I didn't "feel" the water as much, I suppose it really depends on each person and what they need for top speed.
I've finally laughed it off, but I was pretty annoyed at the time. I'm pretty sure I'm going to stay with the regular start (both feet forward), even if I practice the track start 1000 times there's no guarantee, I might slip the same way at an important meet, and that would throw me off for the next few events, that's not worth it. It would be better to just improve what I'm comfortable with.
Right on, maybe I'll look into that suit, and hope for a better breaststroke, (we have all-time pentathlon charts for each age group) sprint = 4x50 + 100 IM, mid-distance = 4x100 + 200 IM, or distance = 4x200 + 400 IM
You add the best of each distance with-in the five year age category, actually kind of fun, and a good way to stay motivated.
No worries, for the past few years I've been training hard and peaking just for the last meets of the season. I forgot what an in-season meet was supposed to be like.
I don't understand it either.
Thanks for the feedback, I'm certainly going to keep this in mind for the future.
Good to know.... I wonder if the B70 rep is reading this...
Deano
Liberal arts major? Is there any other kind?
Well, apparently the suits are designed to help us do that, but who knows really? I've decided to change my goals a little so that I'm more satisfied with future swim meets, especially in-season. Mid-distance events with little expectations, combined with really training hard should do the trick.
Hey Guys, Dean jackson from blueseventy here. ANything I can help you with re the suits etc? ping me or mail me dean@blueseventy.com
Cheers all.
I hear you, and now I see why.
Right, I didn't "feel" the water as much, I suppose it really depends on each person and what they need for top speed.
I've finally laughed it off, but I was pretty annoyed at the time. I'm pretty sure I'm going to stay with the regular start (both feet forward), even if I practice the track start 1000 times there's no guarantee, I might slip the same way at an important meet, and that would throw me off for the next few events, that's not worth it. It would be better to just improve what I'm comfortable with.
Right on, maybe I'll look into that suit, and hope for a better breaststroke, (we have all-time pentathlon charts for each age group) sprint = 4x50 + 100 IM, mid-distance = 4x100 + 200 IM, or distance = 4x200 + 400 IM
You add the best of each distance with-in the five year age category, actually kind of fun, and a good way to stay motivated.
No worries, for the past few years I've been training hard and peaking just for the last meets of the season. I forgot what an in-season meet was supposed to be like.
I don't understand it either.
Thanks for the feedback, I'm certainly going to keep this in mind for the future.
Good to know.... I wonder if the B70 rep is reading this...
Deano
Liberal arts major? Is there any other kind?
Well, apparently the suits are designed to help us do that, but who knows really? I've decided to change my goals a little so that I'm more satisfied with future swim meets, especially in-season. Mid-distance events with little expectations, combined with really training hard should do the trick.
Hey Guys, Dean jackson from blueseventy here. ANything I can help you with re the suits etc? ping me or mail me dean@blueseventy.com
Cheers all.
