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
Saturday's swim
SCM
200 free
100 IM
200 kick
100 IM
200 pull
100 IM
10x100 on 1:40 paddles, average 1:15's
cruise, hold stroke.
16x50 on 1:20, descend 1-4
200 easy
So today is the 3rd week of my full dryland program, and I've been able to sustain it so far... In about 30 minutes I'll be doing the 18th weight session in 21 days, then I have a 2 hour massage booked, followed by acupuncture. Tomorrow is a day of rest.
:bliss::bed::bliss:
It sounds like a much deserved rest tomorrow! Enjoy!
Not a problem; what did you end up swimming today?
Thanks for asking... Tonight's swim:
SCM
200 swim
200 kick
200 IM
3x200 pull
3x (100 kick+100 drill)
2x (3x100) 2 easy 1 fast on 1:50
went from push on fast, 56.7, 57.1
3x (4x50) on :60, 25 fast 25 easy, 25 easy 25 fast, 50 easy, 50 fast
went fly on fast, backstroke on easy
200 cool down
This was good, considering how I'm feeling...
Well, this morning I finally lost my will to wake up early. I guess I'm not 18 anymore, although my body doesn't really ache too much, it's just my energy is really low, and I'm having trouble staying awake. Ah well, I'll have to rest for a couple days and reduce the program back to alternating swimming with light weight, high reps, and call it good. It is what it is, I suppose.
Sorry for the lack of energy, Jonathan. :bighug: Your program did look really daunting, though, and I'm not surprised you're tired. I'd be flattened. So you'll eliminate the heavier weights and stick without light weights and your dryland routine?
Well, this morning I finally lost my will to wake up early. I guess I'm not 18 anymore, although my body doesn't really ache too much, it's just my energy is really low, and I'm having trouble staying awake. Ah well, I'll have to rest for a couple days and reduce the program back to alternating swimming with light weight, high reps, and call it good. It is what it is, I suppose.
I definitely hit those "walls" from time to time! Perfect "smiley" for this: :cane:
The pull sets always do me in! After those, my gas tank is running on E for the rest of the workout!
Well, this morning I finally lost my will to wake up early. I guess I'm not 18 anymore, although my body doesn't really ache too much, it's just my energy is really low, and I'm having trouble staying awake. Ah well, I'll have to rest for a couple days and reduce the program back to alternating swimming with light weight, high reps, and call it good. It is what it is, I suppose.
I definitely hit those "walls" from time to time! Perfect "smiley" for this: :cane:
It doesn't look like that guy is smiling. New goal: Swim as long as possible without a cane!
So you'll eliminate the heavier weights and stick with light weights and your dryland routine?
As far as training.... hmmmm... well, my best times were done on the program of alternating heavy/light... That being said, I'm getting older, and it's quite difficult to maintain that program without taking a nap everyday, which is what I used to do. Of course, now that's not an option.
Also, my best event seems to be the 200, in terms of world charts... So I'm thinking about trying this next program for a few months, and see how long I can hold that.
AM: Mon-Wends-Fri = light weights + core routine/stretching
Tues-Thurs-Sat = 45 minute run!
PM: Mon-Wends with group, Tues Thurs Fri, on my own, 6x100 best average on 1:30 every friday
I'm thinking about a LCM meet this season.
Hey J,
Cool that you're thinking running. I can't really decide whether it helps my swimming or not. And, at some level, I don't care, as I enjoy it.
Thank you for the compliment on my 50 fly. I was very happy with the time. But, interestingly, the time improvement was NOT due to the B70. In June, I swam a 30.76 in the SCM fly with a spanking brand new B70. The drop to 29.99 probably reflected the fact that I tapered more or just generally improved since then.
Jim is, as you note, endlessly entertaining in person!
