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
LCM
4x100 DPS with finz
4x50 kick with finz
2x50, 1easy 1fast on 2:00 with finz
200 easy
3x{(4x100 paddles only, on 1:30) +100 easy on 2:00 and then 25 Fast with finZ} swim back easy
200 easy
100 fast with finZ
200 easy
Hope you don't mind if I post a set, Jonathan. Well, it's not really even a set. It's a thing.
I'm going to swim the 50 fly and 50 free at LCM Nationals, but my pool is SCY and I haven't done LCM at all for over three years now. I need to work on breath control and sustaining my speed for a few more seconds than I'm used to.
Today I did 75 breath-control freestyle with fins. This is overshooting the time and distance of my focus races. My time was :33 and I took 0/2/3 breaths by length for a total of 5 breaths.
Brian,
Ya, that's tricky... training LCM in a SCY pool... I'm assuming you don't have access to a longer pool?
You know, that strategy could work, but also, if you just do SDK's on the first length, and then break the surface early on the next two...
On another note, that was a good result in your 50 yard free at Nationals... Congrats...
Today I did 75 breath-control freestyle with fins. This is overshooting the time and distance of my focus races. My time was :33 and I took 0/2/3 breaths by length for a total of 5 breaths.
Jonathon if that is you swimming you look a little bulky, is that from
weight lifting?
Are your fingers held tightly together?
I would also like to see a cleaner exit at the finish of each stroke.
Great swim though.
Jonathan, I enjoyed watching your swim very much. You looked great to me!
I loved this set we did today (I thought it was fun and fast - and easy compared to distance sets):
LCM
3 TIMES
1x300 Pull w/ buoy only @ 4:30
6x50 @ :55 Catch Up w/ 6 Beat Kick
1x100 @ 1:20
1x100 @ 1:15
1x100 @ 1:25
1x100 @ 1:10
1x100 @ 1:30
To get yourself a bit tired (or warmed up) before the main set, you can also do:
6x200 @ 3:30
100 Flutter Kick w/ Board
100 Swim
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
I did this set today, minus the breaststroke. I'm going to Paul's workout soon too. Thanks for posting guys.
I'll look at the stretching program. I'm thinking that's one thing I actually don't need to do though. I can unzip my own fastskin.
(S)he, what are senior nats cuts for the 100 fly? You must be getting close? To me, your 200 fly was even more impressive though.
This stretch program has been incredibly useful, and I've certainly noticed an improvement in my range of motion while swimming... 3 x week, 2x30 seconds each position.
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I paid a TCR specialist $90 to produce a stretch program that would benefit swimmers the most,
Jonathan,
What is a TCR specialist?? I tried googling and TCR are very common initials. Thanks!
JIM
