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
Most of you have probably seen the new 100 free WR by Amaury Leveaux in a time of 44.94, which is absolutely incredible, wearing a TYR, no less.
Here is the video again, with some great slow mode clips.
www.youtube.com/watch
The thing that really impresses me is how far underwater he goes, and much faster than the other top freestylers. Phelps did the same thing in the 200 free at the Olympics. Any doubts I had in my mind about the value of the dolphin kick in sprint freestyle have been erased.
That being said, not everyone can kick faster, just these two men. Should I go that far underwater in sprint freestyle, or anyone else? Either way, that type of performance is impossible without mobility in the ankles, which brings me back to the dryland element, improving the ankle flexibility. At some point, anyone that wants to improve the kick will need to work on ankle flexibility.
Also, a few questions do come to mind:
Are they really kicking faster, or are they just maintaining the momentum off the start? At what point does the start end, and then the kick produces the remaining propulsion? Or is it a combination of both? It would be good to see a Computer Fluid Dynamic video of this.
Most of you have probably seen the new 100 free WR by Amaury Leveaux in a time of 44.94, which is absolutely incredible, wearing a TYR, no less.
Here is the video again, with some great slow mode clips.
www.youtube.com/watch
The thing that really impresses me is how far underwater he goes, and much faster than the other top freestylers. Phelps did the same thing in the 200 free at the Olympics. Any doubts I had in my mind about the value of the dolphin kick in sprint freestyle have been erased.
That being said, not everyone can kick faster, just these two men. Should I go that far underwater in sprint freestyle, or anyone else? Either way, that type of performance is impossible without mobility in the ankles, which brings me back to the dryland element, improving the ankle flexibility. At some point, anyone that wants to improve the kick will need to work on ankle flexibility.
Also, a few questions do come to mind:
Are they really kicking faster, or are they just maintaining the momentum off the start? At what point does the start end, and then the kick produces the remaining propulsion? Or is it a combination of both? It would be good to see a Computer Fluid Dynamic video of this.
