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 free
2x100 DPS on 2:00
2X50 kick 1 easy 1 fast
200 easy
6x50 on 1:00 (Try to hold sub-30's)
4x100 DPS on 2:30
4x150 on 4:00 with fins, (Fast - Best Average)
2x100 DPS
8x25 kick with fins on :40 Strong
200 easy
Yes, that looks like a good sprint fly work-out... impressive.
LOVED this speed fly set.
LCM
6x100 Fly Drill @ 1:50
2x50 FLY SPRINT FOR TIME @ 1:00
4x100 Fly Drill @ 1:50
4x50 FLY SPRINT FOR TIME @ 1:00
2x100 Fly Drill @ 1:50
6x50 FLY SPRINT FOR TIME @ 1:00
1x100 Fly Drill @ 1:50
8x50 FLY SPRINT FOR TIME @ 1:00
100 EZ
This is an amazing underwater picture of Bernard. This is very similar to Sullivan at the end of the stroke, but they are still fairly different at the top/middle.
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Sullivan video,
www.youtube.com/watch
The freestyle turn -
An effective turn means you've managed to transfer the momentum from the previous length in and off the wall. The streamline is critical, try to stay under the wave before breaking the surface. Tight at the core, line up your head and torso at 45 degrees to the wall as you approach the turn, this will help with the transfer of weight and hopefully your legs will spin faster. As soon as you've reached the "tipping point" try to have your hands above your head before your legs land and "spring" off the wall.
Training tools like vertical jumps are useful, train yourself to land and spring in a single fluid motion.
This summer has been an eye opening experience as the nearest pool is over an hour away. The public beach looks common enough with all the regular rocks and plenty of shells, not to mention the shiny amethyst littering the shore. How far will I swim today? Hard to say, considering the buoy's are about here to there, perhaps seventy-five yards or so, depending on my stride this day. Walking that is, as the sun-baked sand wiggles through my toes, with a slight breeze flowing through my hair, yes, I decide on 75 strides.
With mirrored goggles firmly in place, and as a proud owner of the newest fins available, I waddle to the water. The cool cresting waves crash over my ankles as I submerge deeper into the clear blue abyss. "It's now or never", I think as I slink into the crystal drink. My dry hair slips into the new environment, waving like the seaweed below.
Using my fins I dolphin through a school of rainbow trout as they allow me to join the lesson of the day. As I flow through some slippery seaweed, I pause momentarily, looking back at the beautiful rainbow reflecting off the sides of the fish. The sun streams through the bluish-green water in glorious beams, as my hair waves with the weeds, and a euphoric feeling overcomes me.
In the background I hear a high-pitched buzzing as a boat skims over the water, completely oblivious to my underwater bliss. Running short on breath I notice a sunken dock, and in my mind I can momentarily see the glory days of the past, floating high and dry.
Pushing off the slippery sunken dock I dolphin to my destination, and take a deep breath upon breaking the surface. The time for training begins, and I start like so many times before. The waves rule the surface as I attempt to negotiate through them, the water is alive and does not want to be calmly contained. We begin to have an understanding as I rock and roll through the unpredictable bouncing. Staying true to form but being open to flow at any given moment, that seems to be the trick to open water swimming.
Fair enough... How has your coaching and swimming been going? Also, I have to ask, obviously you like wine, but couldn't you find a better avatar?
Is the one i use. Not near to the competition, in that period i use 10x... on 40% very quick.
Its only my 3rd week back but here is what I did last night (SCY):
Warmup:
600 swim
200 kick
400 pull
200 drill
10 x 50 kick fins (85-90%) :30 rest
8x75 :30 rest
(1) Fly-back-***
(1) Back-***-free
(1) ***-free-fly
(1) kick on right side-kick on left side-back streamline kick
REPEAT
8x50 free :20 seconds rest
(1) 5 breaths
(1) 4 breaths
(1) 3 breaths
(1) 2 breaths
REPEAT
100 cool down
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3000 yards, about 1:05-1:10 (hour and 5 minutes to hour and 10 minutes)
