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
Ya, I'm lucky to finally have a girlfriend that appreciates how much training I need to do. It only took 30 years to figure out that swimming was a non-negotiable element. Life could have been much easier if I just realized that sooner.
I have a very understanding USS coach and I have an amazing husband. :D
That would be a good set... If you can hold 35-37 for 50's, that is very respectable... Compared to the general public, very few people become that proficient in swimming. What age-group are you?
If I add about 5 sec (to the high end of the range for each set) it will be a good goal for me to work toward in my SCM workouts.
That would be a good set... If you can hold 35-37 for 50's, that is very respectable... Compared to the general public, very few people become that proficient in swimming. What age-group are you?
I'm 56. I've modified the main set slightly (see below) and will do it tomorrow or Tuesday. I'll let you know how it went.
SCM
4x50 strong average on 1:30 goal 37-8
200 easy
4x50 fast average on 2:00 averaged 35-6
200 easy
4x50 best average on 3:00 averaged 33-4
200 easy
I like this workout. Do you do the main set with finz? Or just the kick set?
SCM
3x200 dps
8x50 kick with finz on 1:20
next set all from push
6x50 strong average on 1:30 averaged 28.2
100 easy
6x50 fast average on 2:00 averaged 27.7
200 easy
6x50 best average on 3:00 averaged 26.8
100 easy
4x100 DPS
Hi,
Just the kick set on this work-out, but you could do the "best" set with finz, sure. You'll still gain from the effort. Actually, when I did this set I probably started out too strong, I should have held 30-32's, then 28-29's on the fast, and 25-27's on the best... I was just a little too keen... The last set had a few 25's, but a few slower... It would have been better to have a closer average on each set, and a larger range between them.
I like this workout. Do you do the main set with finz? Or just the kick set?
Kristina,
You're a very good swimmer... You're butterfly is nearly perfect. The only possible area of technical improvement is probably your kick, and the timing, but I wouldn't work too hard on that... Just focus on increasing the range of motion in your ankles, and the rest will fall into place.
Thanks Jonathan. Yes. Kick and core are being worked on for the SDK and for the kick in general. My coach has me working on several things.
Off subject - My USS meet with the kids went quite well this weekend. Still took time off being tired and wearing a drag suit. Did a 1:08.1 in the 100 Fly - out in :31 and back in dead. It hurt! We did "chase starts" which was crazy. I had turbulence from the gal in the heat ahead of me - and I was in Lane 1 too boot. Had to kick hard lap 1 to get through her wake. I almost caught her. :doh: Sheesh. Was great to have whole heats of gals my speed! Went from 2:40 to 2:33 in the 200 fly. Did not hurt near as much as the 100.
Off subject - My USS meet with the kids went quite well this weekend.
You've mentioned a few times about training and racing with younger athletes. How do you manage that? Time/schedules, etc.
Sounds good, I'm interested in how the set goes for you.
I'm 56. I've modified the main set slightly (see below) and will do it tomorrow or Tuesday. I'll let you know how it went.
SCM
3x200 swim/drill/kick
16x25 kick with finz, 3 easy/1 fast on :45
200 easy swim
16x25 swim 3 easy 1 fast fly on :30easy/1:00 fast
200 easy swim
16x25 swim 2 easy 2 fast backstroke on :45easy/1:15 fast
200 easy swim
16x25 swim 3 easy 1 fast *** on :45easy/1:15 fast
200 easy swim
16x25 swim with finz 2 easy 2 fast, :30easy/1:00 fast
200 easy
