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
SCM
300 easy
25 Fast, 75 easy
3x75 kick with fins on 2:00, 2 easy 1 fast
200 easy
50 fast 25 easy
2x50 kick with fins 1 easy 1 fast
100 easy
75 fast
200 easy
3x100 kick with fins, 3 easy 1 fast
50 easy
I have always been against the harsh prezel like stretches.
Many a coach used to tell me that I was wrong and everyone should do them.
So many injuries have been caused by improper stretching.
Thanks Tom.
SCM
3x100 DPS
3x75 kick with finz, 2 easy 1 fast
100 easy
4x25 on :40 best average
200 easy
4x100 paddles and finz on 1:40
50 easy on 3:00
4x100 paddles and finz on 1:30
50 easy on 3:00
4x100 paddles and finz on 1:20
200 easy
J are you a jingle writer for a motivational speaker??? I once wrote an add for 7UP, it had a picture of the world with a tap on it. The tap was running and you could see the Coca Cola draining.
It said Un Cola the World - Make it Clean & Clear With - 7Up.
Here is something to help motivate you during training and swim meets.
Competition
C - Challenging
O - Obstacles
M - Motivating
P - Personal
E - Energy
T - Towards
I - Individual
T - Training
I - Intelligently
O - Overcoming
N - Negativity
SCM
16x50 paddles only on :45
200 easy
4x75 kick with fins on 1:40
200 easy
3x(4x50 3 easy 1 fast from dive on 2:00)
200 easy
16x25 on :45 IM order
100 easy
Considering 14 out of 18 possible pool events are 200 meters or less, it makes reasonable sense that sprint endurance should be an important element while training.
To swim a great 200m race your body will have to adapt to a program that is predominantly focused on sprint endurance. Broken 200's are useful, although a higher level of training at faster than race pace is critical.
Example sets are; (On different days)
SCM/LCM
5x(4x50) on 1:10, 1:00, :50, :40, 1:30 (LAST 4, BEST AVERAGE)
3x(4x100) on 1:40 (Last 100 of each set FAST)
3x(75 strong on 1:00, 2x25 FAST on :45, 75 strong on 1:00) + 2:00 rest
4x150 on 4:00 with fins, (Best average)
6x50 on 1:00 (Try to hold sub-30's)
4x75 on 1:10 (Try to hold sub-45's)
A broken 200 with 10 rest at each 50
200 TOP SPEED with finz
LOT's of DISTANCE PER STROKE WORK
COUNT STROKES, SWIM SLOWER and bring down total #
example
3x400 descend stroke count
4x100 2 strokes less, (walk the stride)
78% of the events in the pool require sprint endurance.
Enjoy!
SCM
400 swim
300 pull
200 kick
100 drill
8x100, 75 DPS, 25 FAST on 1:50
2x125 kick with fins, 1 easy, 1 fast on 2:30
3x200 DPS, Count and descend stroke
12x25 with fins on :40 3fly/back/***/free
2x100 easy
A lot of variety:
500 SKIDS (100 swim, 100 kick, 100 IM, 100 drill, 100 swim)
100 free
100 IM
200 free
100 IM
300 free
100 IM
400 free
100 IM
500 free
100 IM
400 free
100 IM
300 free
100 IM
200 free
100 IM
100 free
100 IM
100 easy
10 X 50 pull
400 swim
200 kick as 150 easy,50 strong
200 easy swim
8x50 paddles only on :50
3x(75 strong on 1:10, 2x25 FAST on :45, 75 strong on 1:10) + 2:00 rest
300 DPS
8x25 with fins on :45 strong IM
200 easy