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
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Former Member
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)
This is a very good point and something I think I'm probably avoiding tbh. I have shoulder issues which requires me to do a lot of stretching before practice, it also aches for a day or so after competition from 100% effort. I have tried a phase of 'high rep low weight' training (which affect my shoulder less) but I definately feel more benefit from 'low rep high weight' training. Catch 22 I guess. Perform a little better now and pay later or prolong the time I can train and compete???!!!!!
This year in the gym I am trying a phased style routine. I bought this book.....aphrohead.com/Product.aspx
The exercises it details are nothing new, but I am following the phased plan where you choose your goal season (for me Sept/Oct) and work on a Off Season/Pre Season/Mid Season plan. It cycles through Endurance, Power, Strength, Speed, Taper etc. TBH it is not dissimilar to the Jason Lezak workout you can find online. The plan being to swim the less important meets unrested, and focus on our home gala and the nationals - I'll try it and see.
I feel a bit daft now trying to offer advice knowing your history - you obviously know what you're doing. Keep training and I'll see you in the
70-74year age group :cane:(i'm a couple of years younger than you).
And Jonathan - Distance events??? Pull yourself together man!:bolt:
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)
This is a very good point and something I think I'm probably avoiding tbh. I have shoulder issues which requires me to do a lot of stretching before practice, it also aches for a day or so after competition from 100% effort. I have tried a phase of 'high rep low weight' training (which affect my shoulder less) but I definately feel more benefit from 'low rep high weight' training. Catch 22 I guess. Perform a little better now and pay later or prolong the time I can train and compete???!!!!!
This year in the gym I am trying a phased style routine. I bought this book.....aphrohead.com/Product.aspx
The exercises it details are nothing new, but I am following the phased plan where you choose your goal season (for me Sept/Oct) and work on a Off Season/Pre Season/Mid Season plan. It cycles through Endurance, Power, Strength, Speed, Taper etc. TBH it is not dissimilar to the Jason Lezak workout you can find online. The plan being to swim the less important meets unrested, and focus on our home gala and the nationals - I'll try it and see.
I feel a bit daft now trying to offer advice knowing your history - you obviously know what you're doing. Keep training and I'll see you in the
70-74year age group :cane:(i'm a couple of years younger than you).
And Jonathan - Distance events??? Pull yourself together man!:bolt:
