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
This morning's hour long workout (all free....yeah shoulders):
Warm-up
1 x 800 (Swim, Kick, Choice, Swim)
Pyramid
2 x 50 on 1:00
2 x 100 on 1:45
2 x 150 on 2:15
2 x 200 on 2:45
2 x 150 on 2:00
2 x 100 on 1:30
2 x 50 on :50
Main Set
2 x 25 1/2 pool sprint, 1/2 pool active recovery on :30
2 x 50 25 sprint, 25 active recovery on 1:10
2 x 75 50 sprint, 25 active recovery on 1:30
2 x 100 50 sprint, 50 active recovery on 2:00
2 x 100 75 sprint, 25 active recovery on 1:45
2 x 125 100 sprint, 25 active recovery on :10 rest
Recovery
1 x 200 Swimmer's Choice
That looks like a challenge...
This morning's hour long workout (all free....yeah shoulders):
Warm-up
1 x 800 (Swim, Kick, Choice, Swim)
Pyramid
2 x 50 on 1:00
2 x 100 on 1:45
2 x 150 on 2:15
2 x 200 on 2:45
2 x 150 on 2:00
2 x 100 on 1:30
2 x 50 on :50
Main Set
2 x 25 1/2 pool sprint, 1/2 pool active recovery on :30
2 x 50 25 sprint, 25 active recovery on 1:10
2 x 75 50 sprint, 25 active recovery on 1:30
2 x 100 50 sprint, 50 active recovery on 2:00
2 x 100 75 sprint, 25 active recovery on 1:45
2 x 125 100 sprint, 25 active recovery on :10 rest
Recovery
1 x 200 Swimmer's Choice
SCM
3x(100 swim, 50 build, 100 kick)
2X(3x150) on 2:30
done 50 fast, 100 easy
50 easy, 50 fast, 50 easy
100 easy 50 fast
repeat, best average on fast 50's, averaged 28.3
3x200 paddles strong on 3:30, averaged 2:20
2x(4x25) first, 12.5 fast 12.5 easy, on 1:00
second 12.5 easy/fast, 12.5 fast/easy, 25 easy
25 fast from push for time *11.95*
200 easy
SCM
3x(100 swim, 50 build, 100 kick)
2X(3x150) on 2:30
done 50 fast, 100 easy
50 easy, 50 fast, 50 easy
100 easy 50 fast
repeat, best average on fast 50's, averaged 28.3
3x200 paddles strong on 3:30, averaged 2:20
2x(4x25) first, 12.5 fast 12.5 easy, on 1:00
second 12.5 easy/fast, 12.5 fast/easy, 25 easy
25 fast from push for time *11.95*
200 easy
I have such a love/hate relationship with paddles!!
Here's a workout that I loved last night!
Warm up
1 x 500 Free
1 x 200 Your Stroke
1 x 200 Your Stroke Kick
1 x 100 Free
Main Set
8 x 25 on :30 (odds swim free, evens swim IM order)
8 x 50 on 1:00 (odds swim IM order, evens swim free)
Endurance Work
2 x (4 x 100) on 1:45 mid pool (Reverse IM Order)
*important that when swimming the mid pool(s) you do the turns as if the walls were there...the hard part is getting going back in the other direction without a wall with your underwater and breakout strokes
Sprint Set
4 x (4 x 75) on 1:30 Sprint 50 active recovery 25 (IM Order)
4 x 100 IM on 1:45
4 x 200 IM on 3:30 (very few made this all 4 reps)
Recovery
1 x 200 Your Stroke
This is a cool set!
Among other things, we did this set today:
20 x 50 on 1:00:
#1-5, 15 UW, 35 build
#6-10, 200 pace
#11-15, 25 fast, 25 EZ
#16-20, 25 UW dolphin kick, 25 choice
Looks simple, but is deceptively hard.
Nice set.
Sometime you should try reversing the order on the last 5 50s (ie, to 25 choice, 25 UW). The age group coach at NOVA does that sometimes, and it is a good way to work on end-of-the-race UWs.
Sprint Set
4 x (4 x 75) on 1:30 Sprint 50 active recovery 25 (IM Order)
4 x 100 IM on 1:45
4 x 200 IM on 3:30 (very few made this all 4 reps)
This is a cool set!
Among other things, we did this set today:
20 x 50 on 1:00:
#1-5, 15 UW, 35 build
#6-10, 200 pace
#11-15, 25 fast, 25 EZ
#16-20, 25 UW dolphin kick, 25 choice
Looks simple, but is deceptively hard.
This is a cool set!
Among other things, we did this set today:
20 x 50 on 1:00:
#1-5, 15 UW, 35 build
#6-10, 200 pace
#11-15, 25 fast, 25 EZ
#16-20, 25 UW dolphin kick, 25 choice
Looks simple, but is deceptively hard.
That's a pretty cool variation!! I think I'll add that to an upcoming workout!
This is a cool set!
Among other things, we did this set today:
20 x 50 on 1:00:
#1-5, 15 UW, 35 build
#6-10, 200 pace
#11-15, 25 fast, 25 EZ
#16-20, 25 UW dolphin kick, 25 choice
Looks simple, but is deceptively hard.
OOOOOOO, I wanna try this just not sure how to accomplish it. Would probably have to be on my own at a pool deeper than 3 feet :frustrated:
12x50 IM spin on 1:00 (this was hard) done as 25 fly-back, back-***, ***-free, repeat x4...
I absolutely love doing these sets....they throw a little fun in the mix!
