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
The chute does have a drawstring that allows you to adjust the size of the hole and so change the amount of resistance. I can bring it up to the GMUP meet for you to try.
Please do, I would be interested in trying it out.
There are not many original ideas when it comes to workouts. Most workouts posted here are plagiarized. I might add most workouts posted anywhere by anybody are plagiarized
Now Jonathon I mean on the whole site.
No it does not add anything but points out the fact that workout new ideas are very hard to find.
I still think that technique is far more important then massive distance workouts. But again I don't expect anyone to agree with me and don't care whether they do or not. This is probably not the place that I should have stated this maybe I should have started a new thread.
George, does this add anything to the thread? I appreciate people posting their workouts.
Is the parachute hard on the shoulders, Chris?
George, does this add anything to the thread? I appreciate people posting their workouts.
Is the parachute hard on the shoulders, Chris?
I found the chute bothered my shoulders Les. And I don't have issues w/ my shoulders. But try for yourself and see. Paddles have not bothered my shoulders as of late. Guess everyone is different.
Fort and Swimstud both passed me in the past. But once I got the internet in Mexico where I usually spend 5 months a year, it was easy to catch and pass them both. Chris, just to be clear: I am honored you post on this thread. I'd like to break 100,000 views within 2 years, and it certainly helps to have viable feedback from other master athletes.
Even George Park, you know, (an Olympian) once you get on his good side, it can be alright... Also, he has the most posts on USMS! That's almost famous, considering the widespread use of this site. :lmao: Doesn't Fort want to take that title? One thing is for sure, we all like to discuss swimming.
One of my favourite 1000 meter workouts
300 m warmup varied strokes no complete breaststroke, arms only. No devices such as paddles, floats, fins, or kick boards.
500 m swimming, today all crawl
4 x 25 in 16 sec. on 30
3 x 50 in 44 sec. on 1:30
2 x 75 in ? no longer watching the clock on 2 min.
1 x100 holding form. Am I ever out of shape.
200 m very sloppy swim.
Thank you for posting your work-out on this (USMS owned) thread.
I would be proud to be able to swim at 75, and I'm happy to read about your work-outs.
To everyone: Please feel free to post your work-outs here. Even if it is just an occasional swim that you were happy about, let us know. If you swim on your own, or even if you train in a group and would like to share the experience, please do.
Yesterday I did a very limited 500m workout. Pool very crowded.
5 x 100 on 2 min.
I dont know about "fun" but certainly fast...
Saturday workout (this was with the kids, but it was the only practice I could get to and I knew I couldn't swim the next two days):
Warmup was 1500 of various things including kick, drill, build swims. I can't remember all of it, it was complicated. I've always noticed that USS/college teams do a lot more warmup than masters swimmers (certainly more than me). But they also have more time to burn.
Then:
3 x 200 on 2:30, good average
4 x 75 fly: swim 25, kick 25, swim 25 on 1:10
20 sec rest
3 x 200 on 2:25, average faster than first set
4 x 75 back: swim 25, kick 25, swim 25 on 1:10
20 sec rest
3 x 200 on 2:20, average faster than second set
4 x 75 ***: swim 25, kick 25, swim 25 on 1:10
Came out to 5100 yards...a walk in the park for the kids but tiring for me, especially considering the water was a warm 83 degrees for some reason.
This was all just a prelude to a MINI MEET with the combined senior groups. Off the blocks for 3 swims:
500 free
200 "best odd" (best stroke)
400 IM
There was 10-15 minutes rest between swims.
I skipped the 400IM, I was pretty tired by then, plus I hate IM. The kids did weights right after practice. Me, I went home and napped before going to the office (practice started at 5:30am. On a Saturday.). Age hath its priviledges!
