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
As for 25s on 3:00.....Natalie Coughlin said one of her favorite sets was best effort 100s on 8:00. Huge amount of rest and maximum effort.
In college we used to do exactly that, 6-8 100s (of your stroke, absolutely all out) on 8:00 from a start and times recorded on a board. Swimming them *** as I had to do was by far the most brutal set I've ever done. Give me a straight-forward 10,000 yd workout any day over that. At least as far as pure pain is concerned. People would be getting sick and laid out on the deck left and right after number 4 or 5.
Ah, the good old days...
People would be getting sick and laid out on the deck left and right after number 4 or 5.
Kinda makes you wonder about Natalie if that was her favorite set... :screwy:
Skip
Kinda makes you wonder about Natalie if that was her favorite set... :screwy:
Skip
Yeah, I think you do need to be kinda screwy to be that fast of a swimmer anyway. Besides perhaps if you swim 4 or 5 hours a day or however much she does the set is less, I don't know, devastating.
"sit on your ankles and try and lift your knees
off the ground, as high as possible. Hold the stretch
for 3x20 seconds"
That's impossible! :agree:
I try 8x50 dolphin kick as fast as I can (to improve kick) is actually helping my dolphin kick, still very slow,though.
while racing the 100 or 200 free, the dolphin kick does not help me at all, if i kick too many ,my times would get worse..
In college we used to do exactly that, 6-8 100s (of your stroke, absolutely all out) on 8:00 from a start and times recorded on a board. Swimming them *** as I had to do was by far the most brutal set I've ever done. Give me a straight-forward 10,000 yd workout any day over that. At least as far as pure pain is concerned. People would be getting sick and laid out on the deck left and right after number 4 or 5.
Ah, the good old days...
Swimming at max effort does require a great deal of rest. If you don't get enough between efforts, you start backing off and get a bit sloppy. I think when doing that type of work you should feel as fresh as possible as you leave the wall. I did a similar set today, I was trying 20 x 50s on a 2:00 interval. I have to admit that I had a few where I was backing off.
I also like sets like this as it helps prepare you mentally for racing. I believe I'll try the 25s on 3:00 next time. Thanks.
:wiggle::agree::wiggle::agree::wiggle::agree:
Jonathan,
What type of training preceded this cycle, how many times did you repeat the cycle and did you follow it with a taper before your meet?
Sprint training
......2 week spring training cycle.....
So that's it!! Repeat cycle, and record all times,
you should measure the improvement.
Good luck and Happy Swimming.
No, Zoomers will not make the cut for this set.
The whole point is to create maximum propulsion, so
the bigger fins are critical. It is the increased speed
that trains your body to cut the resistance effectively,
and this enhances your streamline under the most
pressure possible from the water. Think about it....
The water pressure acts like a rubber
band, (the faster you go the more pressure
is created) and this set trains your body to stretch
that rubber band further, and teaches you how to
manipulate the pressure without disrupting your
streamline. Viola, increased speed after a few
month
IF you have strong shoulders I recommend an extra
2 with fins and paddles at the end... and yes, fly
and backstroke work, try it for six months...[/quote
I purchased Hydra-Fins about a year ago. They sound perfect for this kinmd of set. They are channeled on the side, very propulsive and not as easy as it sounds to maintain a hard kick with. They are in the back of a recent US Swimmer mag. Around $50.00
This ready works and I do this only one a week, on Wednesdays.
If you feel a three minute sendoff is too much time between swims, you're not a sprinter. After 4x25's all-out intensity, I'm thinking 3:00 is not enough rest.
I've done similiar head-high sets of 25's on 3:00 and love 'em.
Aloha
last saturday UT mens team sprinters did
8 x 25 fr on 3:00 from a dive
go under 10 on all of them
Looks like a great set
Perfect for long-term masters enjoyment.
200 easy
200 drill
200 pull
8x25 on 3:00 TOP SPEED with finZ
200 easy
(Try this 3/week for 6 months, and watch your 50/100 best times appear on the board)
