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
Right, now that you mention it, I remember reading something about that on another thread. Well, you're lucky, there are much worse injuries to have. I went through a pretty bad shoulder injury that put me out of the water for 6 months, back in '98... I couldn't bring my hand over my shoulder. Going through something like that makes you appreciate the simple things, like the streamline...:cool:
Got water on the elbow after a nasty fall. It is better now (still a little tender to the touch) but it kept me out of the water for two weeks..
I'm happy you're finding benefit... Please, post your training results on this thread so I can learn about your progress, and possibly make some encouraging comments. I've read your SDK is much better, do you attribute that to anything in particular?
Thanks again for the workouts.
For the 200's
SCM
5x(4x50) on 1:10, 1:00, :50, :40, 1:30 (LAST 4, BEST AVERAGE)
Thanks for this set Jonathan. Tried it today and averaged 31.5's, 33's, 35's, 37's and 29.5's on the 1st to 5th sets respectively. By the 4th set I had a serious stitch and had to take an extra 30 seconds rest before I started the 5th. I lost a lot of fitness this past month while recovering from an injury. But I plan to incorporate your 200 workouts into my training these next couple of weeks. Looking forward to trying the others.
www.mailsports.co.uk/.../product~2030
Miller and others, what do you make of tools such as this?
finis make this forearm fulcrum and they also make a 2nd device that does a similar job but i forget its name. im not sure how useful it might be. however i find snorkles to be quite good...letting you keep your head down and just focus on the stroke
Syd,
That looks like a pretty good way to do the set... Good work!
When I do that set I try and split it this way, in groups of 4.
38's,35's,33's,31's,28's
What injury did you have? You know, learning about physical limitations and overcoming them, can make you a better athlete. I've been through 3 injuries, and each time was a downer, but I grew stronger, training around the injury. Then you respect the performance more, and this time you don't take it for granted.
Thanks for this set Jonathan. Tried it today and averaged 31.5's, 33's, 35's, 37's and 29.5's on the 1st to 5th sets respectively. By the 4th set I had a serious stitch and had to take an extra 30 seconds rest before I started the 5th. I lost a lot of fitness this past month while recovering from an injury. But I plan to incorporate your 200 workouts into my training these next couple of weeks. Looking forward to trying the others.
hmmm interesting, I hadn't seen that either... Thanks for sharing...
I suppose that tool would be helpful for people that want their forearm(s) in the proper position.
www.mailsports.co.uk/.../product~2030
Miller and others, what do you make of tools such as this?
finis make this forearm fulcrum and they also make a 2nd device that does a similar job but i forget its name. im not sure how useful it might be. however i find snorkles to be quite good...letting you keep your head down and just focus on the stroke
I've been using these paddles for 12+ years. Once the tubes wore out I went to a medical supply store and improvised.
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.
Did this set today: 3x(4x100) on 1:40 (Last 100 of each set FAST)
Went 1:06:01, 1:02:97 and 1:01:71 on the three fast 100's. I will be slowly working my way through your 200 training sets. Is it wise to be doing them on consecutive days? I don't feel any worse for it. In fact, today I felt really good. No feeling of total muscular collapse and no nausea. Perhaps I wan't going ALL OUT like I should have been.
Did this set today: 3x(4x100) on 1:40 (Last 100 of each set FAST)
Went 1:06:01, 1:02:97 and 1:01:71 on the three fast 100's. I will be slowly working my way through your 200 training sets. Is it wise to be doing them on consecutive days? I don't feel any worse for it. In fact, today I felt really good.
Syd,
Good work on that set!! Was that SCM? Either way, very decent training times... As far as conventional wisdom and training, the best thing to do is listen to your body. I really think this is a personal question, it depends on what your goals are, your physiology, and your will-power.
You know, training the right amount of sprint endurance shouldn't leave you feeling tired all the time. In fact, with the proper work/rest ratio's you should feel better with progressive training. If your body starts to break down, take an easy swim day or two... If you don't feel too tired, then watch your PB's appear on the clock!
No feeling of total muscular collapse and no nausea.
Total muscular collapse means you're training a broken stroke. Your neurophysiology, or the intricate electrical pathways running through your body, doesn't respond optimally in a degenerative state. In other words, training in an inefficient manner will not give you the adaptation you desire, which is why the proper work/rest ratios are important.
Perhaps I wan't going ALL OUT like I should have been.
You'll be surprised in a few weeks when you eclipse those times, and even more surprised when it feels even easier. The goal is to swim at maximal effort without falling apart, if you did that, then you did your best.
what i will do when i get back to uni is try get hold of the bungee rope so i can swim in place and get a friend to use his water proof camera and just film me doing freestyle.
Alex, let me know how that goes. That approach could be an interesting way to do stroke analysis.
