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
JMiller,
I'm new to the site and was looking at your first post on this thread. Could you explain a little more on a couple of the exercises/pictures?
Sure thing, thanks for asking, and welcome to USMS!
On the stationary bike, are you keeping your toes pointed at all times or just at the bottom? I'll have to try it, but it looks awkard.
The picture doesn't really give a good example of what the motion should be like. Ideally, this action will mimic the dolphin motion fairly closely, while stretching and increasing the range of motion in the ankles.
Here is a short video of what the motion should be like on the bike. Keep in mind, this is just a drill to be done before the ankle stretch routine, and if you are a triathlete, by all means, bike normally during regular training. doing this drill for 8 minutes 3x week will be sufficient to gain the desired adaptation for improving your swimming.
www.floswimming.org/.../154628-picture-027
On the last picture, am I corrrect that the full exercise would be to start on your knees with toes/feet off the ground; then roll forward to prone position (as in picture) and back to starting position?
Here are the other exercises on video, but keep in mind these are advanced positions gained from years of training. I would suggest easing into them over time. Also, on the roll bar, be careful not to over-exert yourself until you have developed sufficient strength and range of motion. After many months, possibly consider going to full extension, or just aim to do the best that you can, and be happy with that.
www.floswimming.org/.../154629-picture-028
Sorry if this seems obvious, but I wanted a little clarification.
Thanks
No problem, it is my pleasure to be of assistance. Any other questions?
Happy swimming!
JMiller,
I'm new to the site and was looking at your first post on this thread. Could you explain a little more on a couple of the exercises/pictures?
Sure thing, thanks for asking, and welcome to USMS!
On the stationary bike, are you keeping your toes pointed at all times or just at the bottom? I'll have to try it, but it looks awkard.
The picture doesn't really give a good example of what the motion should be like. Ideally, this action will mimic the dolphin motion fairly closely, while stretching and increasing the range of motion in the ankles.
Here is a short video of what the motion should be like on the bike. Keep in mind, this is just a drill to be done before the ankle stretch routine, and if you are a triathlete, by all means, bike normally during regular training. doing this drill for 8 minutes 3x week will be sufficient to gain the desired adaptation for improving your swimming.
www.floswimming.org/.../154628-picture-027
On the last picture, am I corrrect that the full exercise would be to start on your knees with toes/feet off the ground; then roll forward to prone position (as in picture) and back to starting position?
Here are the other exercises on video, but keep in mind these are advanced positions gained from years of training. I would suggest easing into them over time. Also, on the roll bar, be careful not to over-exert yourself until you have developed sufficient strength and range of motion. After many months, possibly consider going to full extension, or just aim to do the best that you can, and be happy with that.
www.floswimming.org/.../154629-picture-028
Sorry if this seems obvious, but I wanted a little clarification.
Thanks
No problem, it is my pleasure to be of assistance. Any other questions?
Happy swimming!
