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
Hi Alex, Good to hear from you again...
interesting observation
it could be that he's flat in the water, rising up uniformly rather than at an angle, its just that the bow wave at the front make it look like hes actually rising feet first.
Certainly, that could be an alternative way of understanding the transition. Whatever works to learn the fastest body position.
Either way, this is more horizontal when compared to the historical break-out of sprinters. An interesting development for sure, he takes two strokes underwater and over 6 beats of kick before his head even surfaces.
Thanks Ande, that's really appreciated, although I'm going to take some time and do a proper analysis.
here's a slow motion turn SDK of phelps
www.youtube.com/watchwww.youtube.com/watch
From a physics standpoint, this doesn't make sense to me; maybe I'm missing something.
Drag forces would increase at higher speeds, so I would expect that suits that work by reducing drag would be more effective at higher speeds.
So -- based on drag, not buoyancy -- I would sort of expect the high-end suits to be more effective in shorter distances, and in short course compared to long course (more time spend underwater at higher speeds).
i would tend to agree... for those that dont know, drag, whilst being dependant on surface area, fluid properties etc, is heavily dependant on speed as its essentially proportional to the square of the velocity you are travelling.
this means, double the speed.... quadruple the drag force. its the same reason super cars need ever increasing amounts of power to eek out 1 maybe 2 mph more at the top end.
im not so familiar with how bouyancy helps, but i guess this also reduces drag by having your body float higher in the water, reducing the area in contact with the water? is that right?
on longer distances i would say its a combination of drag reduction (meaning you require less energy for a given speed and going a given distance) and the comrpession of the muscles the suits provide. the compression effectively holds your muslces in place...having them work in a more effecient action. again, you use less energy for a a given speed and distance... you're not getting as tired because the suit is supporting your muscles better, helping you keep streamlines etc
I apologize to the regular viewers for not writing on this thread recently. Some changes in personal circumstances has led to a spell of introspection.
That being said, I've been running for 30 minutes 3x week, over the past few weeks, as well as swimming/dryland. It seems that a moderate amount of running is certainly beneficial for an over-all wellness program.
I'm planning on racing a distance day, and have adjusted my program to prepare for this mini-marathon, in March.
These events, all in one day. I'd like to break all 6 Canadian records listed in the 30-34 age group.
LCM
400 free 4:25
100 free :54.4
200 IM 2:16
200 free 2:02
200 back 2:15
800 free 9:11
After this I'm planning on training for 21 days pure sprint and racing:
SCM
These events are tentative, depending on which records are feasible.
50 back
100 back
50 fly
100 fly
50 free
Saturday's swim
SCM
3x200 DPS
4x100 on 1:30
from push went 1:05, 1:04, 1:04, 1:03
200 easy
4x100 on 1:30
from push went 1:03, 1:02, 1:03, 1:04
200 easy
8 x 50 on 2:00
from push went, 28.5, 28.2, 28.8, 27.9, 27.6, 28.1, 27.5, 26.8
200 easy
8x50 with fins, cruise dolphin on back on 1:30
200 easy
Welcome back, J!
What inspired the mini-marathon?
Congrats on the weight drop. Running is the absolute best for weight loss and weight maintenance. The pounds just jiggle off.
Today's work-out
8 minutes on bike, toes pointed with clips on the tips of the shoes.
This next mini-routine, one of each, alternating through 3x
3X {20 seconds ankle stretch
3X {20 push-ups
3X {20 reverse freestyle with 10 lb weight each arm
3x repeat list though cycle
3X {12 x rope crunch with 80 pounds
3X {12 x rope crunch left "
3X {12 x rope crunch right "
3X {12 x roll bar
3X {40 x straight arm pull 30lbs
3X {25 x seated row
40 reps vertical row, each arm, 20 lbs
40 reps alternating bicep curl, each arm for total of 80, 20lbs
40 reps incline bench 20 lbs
50 reps lat pull, 75 lbs
60 reps tricep pull, 30 lbs
30 minute jog at a moderate pace
Stretch routine see link - Post 109
forums.usms.org/showthread.php
15 minutes in the steam room.
