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
Congrats on the weight drop. Running is the absolute best for weight loss and weight maintenance. The pounds just jiggle off.
Thanks, yes, when I first started running a few months ago I didn't know if I would be able to keep going over the long haul. The first 30 minutes was pure anguish as everyone would pass me with ease around the track... The speakers would rock out coming around every corner, and it didn't matter if my favorite song was playing, the noise was intolerable... Honestly, it took a couple weeks before the run even felt remotely enjoyable. That being said, I must admit, tonight I really did feel the runners "high" and it was fantastic... Although it might have just been the new shoes I bought, they are pretty swank. Not quite as good as streamlining through cool water, but a close second. Also, it feels really good to have dropped some weight, not sure if that will actually translate into a better performance over the 100 meters, but I'm certain the 400 will be decent. I feel trim.
Tonight's work-out
8 minutes on bike, toes pointed with clips on the tips of the shoes.
This next mini-routine, one of each, alternating through 3x
3X {20 seconds ankle stretch
3X {20 push-ups
3X {20 reverse freestyle with 10 lb weight each arm
3x repeat list though cycle
3X {12 x rope crunch with 80 pounds
3X {12 x rope crunch left "
3X {12 x rope crunch right "
3X {12 x roll bar
3X {40 x straight arm pull 30lbs
3X {25 x seated row
40 reps vertical row, each arm, 20 lbs
40 reps alternating bicep curl, each arm for total of 80, 20lbs
40 reps incline bench 20 lbs
50 reps lat pull, 75 lbs
60 reps tricep pull, 30 lbs
30 minute jog at a moderate pace
Stretch routine see link - Post 109
forums.usms.org/showthread.php
.
Congrats on the weight drop. Running is the absolute best for weight loss and weight maintenance. The pounds just jiggle off.
Thanks, yes, when I first started running a few months ago I didn't know if I would be able to keep going over the long haul. The first 30 minutes was pure anguish as everyone would pass me with ease around the track... The speakers would rock out coming around every corner, and it didn't matter if my favorite song was playing, the noise was intolerable... Honestly, it took a couple weeks before the run even felt remotely enjoyable. That being said, I must admit, tonight I really did feel the runners "high" and it was fantastic... Although it might have just been the new shoes I bought, they are pretty swank. Not quite as good as streamlining through cool water, but a close second. Also, it feels really good to have dropped some weight, not sure if that will actually translate into a better performance over the 100 meters, but I'm certain the 400 will be decent. I feel trim.
Tonight's work-out
8 minutes on bike, toes pointed with clips on the tips of the shoes.
This next mini-routine, one of each, alternating through 3x
3X {20 seconds ankle stretch
3X {20 push-ups
3X {20 reverse freestyle with 10 lb weight each arm
3x repeat list though cycle
3X {12 x rope crunch with 80 pounds
3X {12 x rope crunch left "
3X {12 x rope crunch right "
3X {12 x roll bar
3X {40 x straight arm pull 30lbs
3X {25 x seated row
40 reps vertical row, each arm, 20 lbs
40 reps alternating bicep curl, each arm for total of 80, 20lbs
40 reps incline bench 20 lbs
50 reps lat pull, 75 lbs
60 reps tricep pull, 30 lbs
30 minute jog at a moderate pace
Stretch routine see link - Post 109
forums.usms.org/showthread.php
.
