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
I think it's interesting that he's looking forward quite a bit and his posture is almost like he's sitting rather than flat, but his hips are still riding near the surface.
Maybe this is one reason I like his stroke, b/c I also tuck my chin a bit and have a large body/hip roll. Like Irie, my shoulder comes way out of the water when I swim. (The similarities pretty much end there, though; no one has ever accused me of having a smooth stroke.)
But I was watching two young swimmers today -- both v good backstrokers and both just finished their college freshman year. They look back more and swim much lower in the water. It looks slow to me, like you have to power through the water...but they get good results with it.
I have always thought that the two most important things in backstroke are: big rotation and high hips. The rotation allows much better leverage for the pull, you are not nearly as strong when you pull behind as when you pull on your side. The main disadvantage of big rotation is a slower turnover.
What is perhaps scary is that Irie has quite a bit of room for improvement on his underwaters & walls. If you look at the 100 back swim from that dual meet with Australia (when he was something like 0.02 off the WR), he gets crushed on the turn.
I think it's interesting that he's looking forward quite a bit and his posture is almost like he's sitting rather than flat, but his hips are still riding near the surface.
Maybe this is one reason I like his stroke, b/c I also tuck my chin a bit and have a large body/hip roll. Like Irie, my shoulder comes way out of the water when I swim. (The similarities pretty much end there, though; no one has ever accused me of having a smooth stroke.)
But I was watching two young swimmers today -- both v good backstrokers and both just finished their college freshman year. They look back more and swim much lower in the water. It looks slow to me, like you have to power through the water...but they get good results with it.
I have always thought that the two most important things in backstroke are: big rotation and high hips. The rotation allows much better leverage for the pull, you are not nearly as strong when you pull behind as when you pull on your side. The main disadvantage of big rotation is a slower turnover.
What is perhaps scary is that Irie has quite a bit of room for improvement on his underwaters & walls. If you look at the 100 back swim from that dual meet with Australia (when he was something like 0.02 off the WR), he gets crushed on the turn.
