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
Hope you feel better, I did not realize you had the flue. I just thought you flue (flown) the coop and went on vacation.
Haha... hey George, thanks for the concern... No, I just made a conscious decision not to post quite so frequently, and just try to share the important elements of the program... I might post the 3 weeks before provincials, we'll see though.
Jonathan, thanks for the note!
And yes I absolutely remember Alex...although never got to know him personally. I enjoyed "NOT" having to swim against him years ago...and were all in trouble ith him back in action!
Tall Paul,
That's funny, I posted a question on your thread, and you answered me here. For the viewers who may not be familiar, Alex Bauman is an Olympic Gold Medalist, and he is now competing in masters and recently broke a new WR in the 200 IM 45-49 age group. The thing is, Alex was a phenom in pretty much any event he wanted, including the 100 free, with a time of 48.9, 20 years ago.
When I was 10 years old Alex Bauman was my hero, and now he is back in the pool. It will be interesting to see if he continues with masters. 45 is still fairly young!
This is cool.
Jonathan, thanks for the note!
And yes I absolutely remember Alex...although never got to know him personally. I enjoyed "NOT" having to swim against him years ago...and were all in trouble ith him back in action!
Tall Paul,
That's funny, I posted a question on your thread, and you answered me here. For the viewers who may not be familiar, Alex Bauman is an Olympic Gold Medalist, and he is now competing in masters and recently broke a new WR in the 200 IM 45-49 age group. The thing is, Alex was a phenom in pretty much any event he wanted, including the 100 free, with a time of 48.9, 20 years ago.
When I was 10 years old Alex Bauman was my hero, and now he is back in the pool. It will be interesting to see if he continues with masters. 45 is still fairly young!
J. Miller,
I'm still stuck above that elusive 1 minute barrier for the 100 (yards, even worse) freestyle. The last competition I actually digressed going a 1:04, when I usually swim it in 1:03. My problem has been I'm just not swimming fast in practice. My workouts are usually 4000-4500m with a main set of 2000m of slow aerobic swimming.
I always make a periodized training plan but never follow all the way through with it, seem to always stick to swimming long intervals with short rests. I'm going to follow your two week cycle sprint endurance program and try to drop my times. I've got a blog on here and I'll post up my times on that blog. I'm going to try to get someone to videotape me swimming and put it up here as well because I don't have a coach to watch me swim.
Anyways thanks for sharing the program, hopefully I'll see some time drops at my next meet, in 16 weeks.
Okay, so here is the scoop on the mini-marathon. It was difficult, but you know I didn't look as bad as it felt. The 400 free splitting was relly unwise, but I really wanted to do something impressive... perhaps if I had gone out a 1:04 instead of a :57 LCM that might have produced a better final time. That being said it is a provincial record, and the first time I've swam the 400 free LCM in 14 years. Here is the video for those interested. You really can't tell just how much I was hurting, or the moment I sucked in water instead of air, resulting in a asthmatic reaction that lasted for 30 minutes and still bothers me a little right now. That being said, my freestyle looks good. 4:26.24
www.floswimming.org/.../166528-picture-017
So I missed the 100 free and 200 IM because I was seriously considering going home, only to realize I might not race LCM for another year or more, so I resolved to stand up and swim the 200 free. A new Canadian record in about the same time I went to my feet on the first half of the 400 free, ugh, but hey, I'll take it. 2:00.83
www.floswimming.org/.../166529-picture-023
The 200 back and 800 free I'd rather not discuss and just leave it at that.
That being said, I'm looking forward to racing only 100's and 50's at provincials. Maybe just one 200 in the whole 3 day meet, that would be more reasonable for my body type.
.
Hard to keep swimming when the asthma kicks up. And it does NOT go away fast. You were brave to step up for the 200. I think distance swimmers don't appreciate how ungodly painful these long events are for us sprinters. Looking forward to reading your sprint workouts now!
Okay, so here is the scoop on the mini-marathon. It was difficult, but you know I didn't look as bad as it felt. The 400 free splitting was relly unwise, but I really wanted to do something impressive... perhaps if I had gone out a 1:04 instead of a :57 LCM that might have produced a better final time. That being said it is a provincial record, and the first time I've swam the 400 free LCM in 14 years. Here is the video for those interested. You really can't tell just how much I was hurting, or the moment I sucked in water instead of air, resulting in a asthmatic reaction that lasted for 30 minutes and still bothers me a little right now. That being said, my freestyle looks good. 4:26.24
www.floswimming.org/.../166528-picture-017
So I missed the 100 free and 200 IM because I was seriously considering going home, only to realize I might not race LCM for another year or more, so I resolved to stand up and swim the 200 free. A new Canadian record in about the same time I went to my feet on the first half of the 400 free, ugh, but hey, I'll take it. 2:00.83
www.floswimming.org/.../166529-picture-023
The 200 back and 800 free I'd rather not discuss and just leave it at that.
That being said, I'm looking forward to racing only 100's and 50's at provincials. Maybe just one 200 in the whole 3 day meet, that would be more reasonable for my body type.
.
Jonathan, thanks for the note!
And yes I absolutely remember Alex Baumman...although never got to know him personally. I enjoyed "NOT" having to swim against him years ago...and we're all in trouble with him back in action!
OKAY I KNOW I'VE POSTED 3 TIMES TODAY, BUT THIS IS AN EXCEPTIONAL VIDEO AND INTERVIEW OF THE LEGEND, ALEX BAUMANN!! HIS RECENT WORLD RECORD IN THE 200 IM, at a YOUNG AGE OF 45!!
www.silacreations.com/swimming.html
This is cool.
(scroll down on the above link, for the interview)
