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
Okay, fair enough, although, look at this picture... it is a clip taken from the 100 free WR video, right when Leveaux is breaking the surface.
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See how his feet break the surface first? This is unusual. I was trying to understand why, and after some contemplation, and comparing with video's of Phelps, I've come to the conclusion that they really go deeper with their torso, and dolphin that way, all the way to the surface... So when they actually break the surface the angle of their body/torso is still pitched downward, quite remarkably.
I practiced this last night in work-out, and it does feel faster. I had previously thought (in my blind age-group years) that your feet shouldn't break the surface first, especially if your body angle is incorrect. However, this now seems to be unsubstantiated.
Somehow, this new approach feels like my body gets into the right position for top speed swimming while simultaneously going through the surface. A surprising uplifting feeling occurs! That being said, I've been working extensively on the dolphin kick, so perhaps without an efficient dolphin, this wouldn't be possible.
interesting observation
but could it also be an illusion of sorts? the way the water flows around his body, hes got a bow wave at the front as expected but this and i guess the way the water would run down your back (in a slight arch) then create a kind of recirculating area which is lower...level wise...that the bow wave.
and then at the feet you got the flow thats starting to fall in on the recirculating area.
it could be that he's flat in the water, rising up uniformly rather than at an angle, its just that the bow wave at the front make it look like hes actually rising feet first.
Okay, fair enough, although, look at this picture... it is a clip taken from the 100 free WR video, right when Leveaux is breaking the surface.
1292
See how his feet break the surface first? This is unusual. I was trying to understand why, and after some contemplation, and comparing with video's of Phelps, I've come to the conclusion that they really go deeper with their torso, and dolphin that way, all the way to the surface... So when they actually break the surface the angle of their body/torso is still pitched downward, quite remarkably.
I practiced this last night in work-out, and it does feel faster. I had previously thought (in my blind age-group years) that your feet shouldn't break the surface first, especially if your body angle is incorrect. However, this now seems to be unsubstantiated.
Somehow, this new approach feels like my body gets into the right position for top speed swimming while simultaneously going through the surface. A surprising uplifting feeling occurs! That being said, I've been working extensively on the dolphin kick, so perhaps without an efficient dolphin, this wouldn't be possible.
interesting observation
but could it also be an illusion of sorts? the way the water flows around his body, hes got a bow wave at the front as expected but this and i guess the way the water would run down your back (in a slight arch) then create a kind of recirculating area which is lower...level wise...that the bow wave.
and then at the feet you got the flow thats starting to fall in on the recirculating area.
it could be that he's flat in the water, rising up uniformly rather than at an angle, its just that the bow wave at the front make it look like hes actually rising feet first.
