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
Yes, this is a duplicated thread, but spending time on the ankles should
be a priority for anyone wanting to improve their swimming. Even long
distance swimmers could benefit from less drag in their feet.
Apparently, computer modeling shows that 90% of the power in the dolphin kick comes from the feet.
www.npr.org/.../s...oryId=93575235
~~~~~~~~*>o^~~~~~~
im definately taking this on board... i do seem to have half decent flexibilty in my ankles but obviously it could be better.... i started yesterday at the gym with 8 mins of toe pointed cycling followed by 3x20sec ankle stretches and some skipping to go with the warm up.
after a couple of weeks ill up the time on the bike.
JMiller, can i ask you what you think of things like Spinning and Pilate's?
gyms offer these types of classes and i enjoy spinning (especially the sprint bits) do you think they could be useful classes to use? at my university (home of a lot of the UK's olympic swimmers) have spinning bikes in their poolside gym so im assuming they think spinning is of worth too.
pilate's is all about core stability and flexibilty surely thats useful?
theres also a class that uses lighter weights but more reps, and to music...good for muscle endurance im thinking, but at the same time could be working the wrong muscles.
im definately taking this on board... i do seem to have half decent flexibilty in my ankles but obviously it could be better.... i started yesterday at the gym with 8 mins of toe pointed cycling followed by 3x20sec ankle stretches and some skipping to go with the warm up.
after a couple of weeks ill up the time on the bike.
JMiller, can i ask you what you think of things like Spinning and Pilate's?
gyms offer these types of classes and i enjoy spinning (especially the sprint bits) do you think they could be useful classes to use? at my university (home of a lot of the UK's olympic swimmers) have spinning bikes in their poolside gym so im assuming they think spinning is of worth too.
pilate's is all about core stability and flexibilty surely thats useful?
theres also a class that uses lighter weights but more reps, and to music...good for muscle endurance im thinking, but at the same time could be working the wrong muscles.
Both Spinning and Pilates are great in addition to your "in the water" training. The compliment swimming nicely.
The Spinning really puts the hurtin on the legs with both aerobic and anaerobic parts to the workout. It pretty much mimics a really hard kicking set, but probably even tougher. Great heartrate workout as well.
Pilates: anything that strengthens the core and works flexibility is great. Quite a bit of swimming comes from your core. Yoga is also another good one.
Sounds like you are on your way mate!:groovy::woot:
theres also a class that uses lighter weights but more reps, and to music...good for muscle endurance im thinking, but at the same time could be working the wrong muscles.
Alex:
What I noticed watching major swimming races this year is that more top swimmers have lean muscles and they are strong. It seems that lean muscles allow them to have strong stroke and keep a high pace the whole 100m race.
I decided to work on building a lean body by attending a class that uses lighter weights that you mention. Usually such a workout lasts for 1 hour.
I trimmed 5 kg (from 99 to 94kg; my height is 198 cm) during three months attending 2 sessions per week. Sometimes I replaced it by pilates. This is my weight of a 30 years ago. Now I feel stronger and fitter. Mentally it is very refreshing.
Now it is much easier to move to a heavier weight program.
thanks for the input guys!
khodko you sound like a monster... 99kg! the only guy i know who swims and weighs that much finds standard swimming rather hard. he was a gymnast though so he's kinda built wrong....but of course has the perfect body (and ankles) for powerful dolphin kick on the fin legs in my sport (speed lifesaving)
he's only one of 2 people i know that can use "hard" grade carbon fibre fins. the others a rower. i've tried these bad boys but theyre so stiff the fins stay where they are an my body moves up n down lol. appropriately they have the phrase "stiffer than an all night hard on" written on them :D
SCM
300 free
200 IM
100 DPS
3x(4x100) +200 easy
4 on 1:45
4 on 1:30
4 on 1:15
8x50 paddles only on :45
200 easy
6x25 with fins on :45 Fast kick
100 easy
thanks for the input guys!
khodko you sound like a monster... 99kg!
Actually, Dmitri is a very good swimmer. I've known him for a few years now, he's quite fast. Good to hear from you Dmitri!
the only guy i know who swims and weighs that much finds standard swimming rather hard. he was a gymnast though so he's kinda built wrong....but of course has the perfect body (and ankles) for powerful dolphin kick on the fin legs in my sport (speed lifesaving)
I watched a movie starring Kevin Costner, and he acted as a swim instructor for a speed lifesaving course. I think it was for the coast guard, or something like that. Did you see the movie, and is that sort of what you do?
Miller
can you please expand on straight arm pull ?
i guess you use a pulley but are you holding your arm straight and pulling back by moving your shoulders or are you pulling down (from arm straight out in front) to your thigh, whilst maintaing a completely straight arm?
tips on bicep curls noted!!! 20lbs is around 8-10kg so just by chance ive been doing the right weight!!!
im using 6kg for tricep presses (either standing and dropping the weight down behind my head, extending up above my head or laying on a bench, bringing my arm across my body, letting the weight dangle on the opposite side, then extending, keeping the elbow still)
SCM
300 free
200 IM
100 DPS
3x(4x100) +200 easy
4 on 1:45
4 on 1:30
4 on 1:15
8x50 paddles only on :45
200 easy
6x25 with fins on :45 Fast kick
100 easy
Thanks, I think I do your workout today. My brain is fried with it being Friday and a long weekend. :D
Miller
can you please expand on straight arm pull ?
i guess you use a pulley but are you holding your arm straight and pulling back by moving your shoulders or are you pulling down (from arm straight out in front) to your thigh, whilst maintaing a completely straight arm?
Right, standing and pulling straight down. Although, there are many variations that could work, I use this method because it seemed to help an old shoulder injury.
tips on bicep curls noted!!! 20lbs is around 8-10kg so just by chance ive been doing the right weight!!!
im using 6kg for tricep presses (either standing and dropping the weight down behind my head, extending up above my head or laying on a bench, bringing my arm across my body, letting the weight dangle on the opposite side, then extending, keeping the elbow still)
As far as the "right" weight, that all depends. If you can make it to 40 reps without failing completely than the weight is good. If you fail at 30-35 reps, it is too heavy. This program can be adjusted for each person.
This link shows Eamon Sullivan underwater, from a flow dynamic perspective.
The second part of this video, on the bottom half, that has been very interesting. I've been watching it for several hours now... If you pause it in sequence you can see how his forearm does pull very close to the body, but not only that, it's as if he is pulling toward the opposite side of the body (left hand pulls past right armpit) and then pitching down the body line.
www.youtube.com/watch
Now compare to this slow video, very interesting.
www.youtube.com/watch
