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
Parents
Former Member
New work-out design
SCM
4x75 IM Drill (fly/back/***)on 1:45
4x50 free descend 1-4 on 1:20
4x100 backstroke cruise on 1:50
200 easy
2x75 backstroke best average (FAST) on 2:30
300 DPS
2x50 FLY FAST on 2:00 from dive
125 easy
75 IM from dive (fly/back/***) FAST
200 easy
4x50 kick strong on 1:30
200 easy
(I hope you enjoy this work-out)
On another note,
Amazing Sunset
Last night was one of the most breathtaking sunsets I’ve ever had the joy of experiencing, so adhering to the old adage “A picture is worth a thousand words.” I rushed to get my camera, only to realize just how quickly the storm was moving through. Ultimately, I missed the opportunity to capture the moment.
After several minutes standing awestruck on my deck I began to consider how even a picture wouldn’t really portray the full panoramic view, not to mention the emotional response that corresponded with this amazing set of circumstances. This contemplation ultimately produced an overwhelming euphoric resonance that struck to the core of my being. That’s precisely when I realized that only words could transmute the human condition on a personal level from an internal perspective, potentially eliciting a similar response through an irrevocable post analysis.
Let me explain:
The sun was just about to dip behind the horizon as large cotton ball clouds were rolling in from the east. There was this crisp clear sky directly west, with glowing lavender streaks emanating from the center combined with bright crimson undertones, breaking through quickly rolling cotton clouds. Streaming reds and orange seemed to break open the clouds, as a dark lightning storm was pushing the soft cotton, harshly from the east. Turning to look at the center of the darkness I was immediately struck by shimmering rain that was dancing with the sun, quickly cooling my preconditions with nothing but momentary bliss.
Surrounding the bright dancing rain stood this incredible monument of promise, a full arching rainbow thicker than anything I’ve had the pleasure to witness. Complete with the entire range of visible color and an accentuating glow eerily projecting from the edges, seemingly superimposed over the dark gloomy backdrop of the impending storm. Nothing could have been greater than this moment, and that was precisely when my shock was immediately amplified by the blinking lights and roaring engines of a passenger plane, flying right through the center of the rainbow!
This alone was enough to make me stop and embrace the beauty that was before my eyes, and the experience will likely be engrained in my mind for the rest of my life. What could I do, but attempt to reach my camera in time? Although, now I realize that this portrayal through the written word is more likely to touch the inside of our experience in a way that couldn’t be replicated in any other form.
~Jonathan R. Miller~
New work-out design
SCM
4x75 IM Drill (fly/back/***)on 1:45
4x50 free descend 1-4 on 1:20
4x100 backstroke cruise on 1:50
200 easy
2x75 backstroke best average (FAST) on 2:30
300 DPS
2x50 FLY FAST on 2:00 from dive
125 easy
75 IM from dive (fly/back/***) FAST
200 easy
4x50 kick strong on 1:30
200 easy
(I hope you enjoy this work-out)
On another note,
Amazing Sunset
Last night was one of the most breathtaking sunsets I’ve ever had the joy of experiencing, so adhering to the old adage “A picture is worth a thousand words.” I rushed to get my camera, only to realize just how quickly the storm was moving through. Ultimately, I missed the opportunity to capture the moment.
After several minutes standing awestruck on my deck I began to consider how even a picture wouldn’t really portray the full panoramic view, not to mention the emotional response that corresponded with this amazing set of circumstances. This contemplation ultimately produced an overwhelming euphoric resonance that struck to the core of my being. That’s precisely when I realized that only words could transmute the human condition on a personal level from an internal perspective, potentially eliciting a similar response through an irrevocable post analysis.
Let me explain:
The sun was just about to dip behind the horizon as large cotton ball clouds were rolling in from the east. There was this crisp clear sky directly west, with glowing lavender streaks emanating from the center combined with bright crimson undertones, breaking through quickly rolling cotton clouds. Streaming reds and orange seemed to break open the clouds, as a dark lightning storm was pushing the soft cotton, harshly from the east. Turning to look at the center of the darkness I was immediately struck by shimmering rain that was dancing with the sun, quickly cooling my preconditions with nothing but momentary bliss.
Surrounding the bright dancing rain stood this incredible monument of promise, a full arching rainbow thicker than anything I’ve had the pleasure to witness. Complete with the entire range of visible color and an accentuating glow eerily projecting from the edges, seemingly superimposed over the dark gloomy backdrop of the impending storm. Nothing could have been greater than this moment, and that was precisely when my shock was immediately amplified by the blinking lights and roaring engines of a passenger plane, flying right through the center of the rainbow!
This alone was enough to make me stop and embrace the beauty that was before my eyes, and the experience will likely be engrained in my mind for the rest of my life. What could I do, but attempt to reach my camera in time? Although, now I realize that this portrayal through the written word is more likely to touch the inside of our experience in a way that couldn’t be replicated in any other form.
~Jonathan R. Miller~
