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
Hey! I merely suggested you give a critique, coach! By the way, I appreciate your analysis, and yes, I've been neglecting my kick training, but that's also because the sales job I have requires me to be on my feet, walking very fast, all day long. The power in the legs is there for the 200, but I'll need to specialize a little more to make the gains you've pointed out.
100m:
Start: 8/10-Excellent breakouts!! 10/10.Streamline was very tight off all three walls with a good power onto the surface of water. May look to hold breathe a little longer if you are not able to keep your stroke count high enough to take advantage of your first 6 strokes off the wall. I liked the guys start to the right of you @ the very end he did a little bump in the air. I believe with your size that could equate to more time in air, thus reduced time @ the finish. Your arms look awesome on the finish/entry/recovery phase of the stroke. Kick looks like it is swaying from side to side with excellent power but I wonder if a straight 6 beat kick may help with DPS? However still has a lot of power in it: 8/10! You may want to ask Rich he probably would have more things to say than I would. Great time and awesome physicque and desire to win. Keep it up.
Brockman
Johnathon I just looked at your stretch program. Just a little too aggressive for me.
I would personally eliminate doing the following streches. #1, #2, #3, #4, #5, #6, #7, #8, #9, #10, #11, #12.:canada::canada::canada:
Look man, we've known each other for a very long time... but I hope you realize that you were a great swimmer, and more importantly, you could be an even greater coach. Don't give up on this opportunity, you have a gift that you've ignored for a long time now. Reach for what is good.
This forum is connected to many great coaches and aspiring swimmers alike... If you just think it through a little, you might see this as a way to advance your career. Your input into my 100 free was excellent! As you can see, I have saved it in quotations, your experience and insight into the sport is undeniable!!
Jon: On your conditions here is your comment from me: Good Swim!
Brockman
SCM
4x100 reverse IM drill on 2:00
3x200 kick, 2 easy, 1 FAST on 5:00
3x100 DPS on 2:00
4x50 on 1:30, 3 easy 1 FAST
2x100 DPS on 2:30 (lower stroke count, swim even slower)
2x50 1 easy, 1 from dive FAST
100 easy
16x25 strong kick with fins on :25
100 easy
It is not a great film for making comments on. We cannot see anything you are really doing . It looks good from the stands but we cannot see if you are dropping your elbows underwater. I can see the splash as your hands leave the water at the finish. So I finally have my video on FLOSWIMMING here it is
100 free SCM
swimming.flocasts.org/.../65295
Any useful comments are welcomed...
Oh, I thought this critique was useful.
"100m:
Start: 8/10-Excellent breakouts!! 10/10.Streamline was very tight off all three walls with a good power onto the surface of water. May look to hold breathe a little longer if you are not able to keep your stroke count high enough to take advantage of your first 6 strokes off the wall. I liked the guys start to the right of you @ the very end he did a little bump in the air. I believe with your size that could equate to more time in air, thus reduced time @ the finish. Your arms look awesome on the finish/entry/recovery phase of the stroke. Kick looks like it is swaying from side to side with excellent power but I wonder if a straight 6 beat kick may help with DPS? However still has a lot of power in it: 8/10! You may want to ask Rich he probably would have more things to say than I would. Great time and awesome physicque and desire to win. Keep it up."
~Brockman~
