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.
1199
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.
1200
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.
1201
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.
1202
Happy swimming,
1203
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
Parents
Former Member
Hi Jonathan,
First of all thanks for posting your workouts - I love the training you do in the pool and use bits and pieces to make my programme when I train alone.
Sounds good, and thanks for posting. I'm glad that you're finding benefit.
I wanted to question your gym routine. Flicking back through a few pages it seems it is just that - routine. You do the same exercises and same weights every time. The exercises you do are great but there are many different exercises that work the same muscle groups. Also as you get stronger you should be able to maintain the desired reps but increase the weights.
Let me know your thoughts.
Right, well that's accurate, at this point I'm just trying to maintain performance, and I've not really been training for ultimate best times. I'm thinking long term, and hope to be able to continue as a master for the next 40+ years.
The routine I've adopted is a combination of swimming specific exercises geared towards increasing appropriate range of motion, as well as injury prevention over the long term. (I feel this is a key for masters)
That being said, I do have a program that does target peak performance alternating heavy/light, weight/reps. I would be doing this right now, except I was training for distance events until a couple weeks ago, and had to switch gears for a sprint meet this weekend, and I felt the heavy weight would have been counter-productive so close to the competition.
In 2 weeks I'm planning on returning to the alternating program for sprint performance.
Thanks for your interest, and let me know how your training progresses.
Hi Jonathan,
First of all thanks for posting your workouts - I love the training you do in the pool and use bits and pieces to make my programme when I train alone.
Sounds good, and thanks for posting. I'm glad that you're finding benefit.
I wanted to question your gym routine. Flicking back through a few pages it seems it is just that - routine. You do the same exercises and same weights every time. The exercises you do are great but there are many different exercises that work the same muscle groups. Also as you get stronger you should be able to maintain the desired reps but increase the weights.
Let me know your thoughts.
Right, well that's accurate, at this point I'm just trying to maintain performance, and I've not really been training for ultimate best times. I'm thinking long term, and hope to be able to continue as a master for the next 40+ years.
The routine I've adopted is a combination of swimming specific exercises geared towards increasing appropriate range of motion, as well as injury prevention over the long term. (I feel this is a key for masters)
That being said, I do have a program that does target peak performance alternating heavy/light, weight/reps. I would be doing this right now, except I was training for distance events until a couple weeks ago, and had to switch gears for a sprint meet this weekend, and I felt the heavy weight would have been counter-productive so close to the competition.
In 2 weeks I'm planning on returning to the alternating program for sprint performance.
Thanks for your interest, and let me know how your training progresses.
