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
Former Member
Anyways thanks for sharing the program, hopefully I'll see some time drops at my next meet, in 16 weeks.
Sure, sounds good, I'm glad to help. If you stay consistent with the 2 week cycle you should be able to get under the 1:00 for SCY. You're fairly close already! Feel free to post your video on this thread, and I would be happy to give you my best analysis! In addition, I'll offer some training tips to help encourage appropriate adaptation for your specific stroke limitations. That should help.
This is cool.
Hey Paul! I saw your rankings in the World Top 10 from last season, congrats! It'll be interesting to learn of your progression, and I wish you all the best!
Thanks for that...it would be even better if you removed the word "fairly"... :)
Haha... 45 is still young! is that better? lol... Chris, I had that mini marathon yesterday, and I'll provide more info later in the day... It had some positive moments and some very difficult moments...
Here was the splits on the first event, 400 free LCM
:57
2:01
3:13 (choke)
4:26.24
I missed the 400 Canadian record by 4 tenths... and was delusional before the race, thinking I could even split the 2:01, hoping for a WR... oh man, that was tough, now I remember why I'm a 100-200 meter swimmer! I could barely move after that race, for a good 45 minutes!
hey jonathan
congratulations on your excellent swims.
Ande
Ande 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.
.
ouch, that is not the way to correctly split a 400
1st 50 Breathe every stroke
easy speed, save your legs, you'll need them at the end of your race
2nd - 7th 50's the same pace
8th 50 almost as fast as the first
2:01, 2:25 for a 4:26.24 must have been agonizing
Sure, sounds good, I'm glad to help. If you stay consistent with the 2 week cycle you should be able to get under the 1:00 for SCY. You're fairly close already! Feel free to post your video on this thread, and I would be happy to give you my best analysis! In addition, I'll offer some training tips to help encourage appropriate adaptation for your specific stroke limitations. That should help.
Hey Paul! I saw your rankings in the World Top 10 from last season, congrats! It'll be interesting to learn of your progression, and I wish you all the best!
Haha... 45 is still young! is that better? lol... Chris, I had that mini marathon yesterday, and I'll provide more info later in the day... It had some positive moments and some very difficult moments...
Here was the splits on the first event, 400 free LCM
:57
2:01
3:13 (choke)
4:26.24
I missed the 400 Canadian record by 4 tenths... and was delusional before the race, thinking I could even split the 2:01, hoping for a WR... oh man, that was tough, now I remember why I'm a 100-200 meter swimmer! I could barely move after that race, for a good 45 minutes!
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!
Haha... ya I guess I'm a sprinter! It took me all day yesterday before my lungs finally cleared out.
So, I've decided to race 50, 100 - fly, back and free at provincials in 3 weeks.
Monday swim SCM
3x200 DPS
6x50 kick
3x (6x100 on 1:50 1 free/IM) moderate + 50 easy
4x (4 x 25 on :60 with fins IM order, ALL OUT)
200 easy
You know, that does feel better.
Congratulations on your record, Jonathan! Nice stroking on 200. To be honest, it looked like you were taking it easy! I think if you ramp up the pace a little, you could go a lot faster. Well done!
Thanks Syd, well, I was being cautious after the 400, and you're right, there was certainly more in the tank. I'm content, but not satisfied, and will be trying something a little different next cycle. The training I've been doing the past 4 months was excellent conditioning, but it really didn't give me the explosive speed at the 100-200 distance that I've experienced in the past. So, I'll be going back to what I know, no more 400-800 training for me.
Congratulations on your record, Jonathan! Nice stroking on 200. I think I counted 38 or 39 on your 3rd 50. In comparison the guy behind you looked like he was doing 50 - 60 to a length. Your stroke looked long and smooth. To be honest, it looked like you were taking it easy! I think if you ramp up the pace a little, you could go a lot faster. Well done!
ouch, that is not the way to correctly split a 400
2:01, 2:25 for a 4:26.24 must have been agonizing
Ande,
Thanks for reiterating the obvious. The night before, in my dreams, I split 2:01, 2:03 for a WR. Oh well... my logic was this: I've only slowed down 1 second in 14 years in my 100 free SCM time. My best 400 free SCM was 3:52, so theoretically I could go 4:04 LCM. However, at about the 240m mark I took a big breath of water. It was excruciating. The last time that happened was when I raced Gastavo Borges in Brazil in 1995.
You know what though? I'm not really upset, just looking forward to training sprint endurance, moving forward.
Wends. swim SCM
400 - 100 free/IM
12x50 IM swim on 1:10
6 x (25 FAST kick + 75 easy) on 2:30
6 X (25 FAST swim w/ paddles + 75 easy) on 2:30
100 easy
3x (50 FAST w/ Fins + 100 easy on 3:00)
100 easy
4x25 on :60 from dive FAST, IM order
200 easy
Thanks, did this with slight variations due to time constraints today. :)
Sounds good, I still think of that 50 fly SCM video, when you went sub-30, and after you expressed, "It's my time, It's my time!"
hahaha. I was just referring to the fact that it was the afternoon! I am a draculina morning hater who usually practices in the afternoon. So I feel I tend to swim fastest at meets in the afternoon.
what if i am starting to do weights, and i'm not shore of what sort of weight to do for a 1500m race ?
Sorry, the mile is really outside my area of experience. There are many milers, triathletes, and open water swimmers that would probably be better equipped to answer this question. Consider posting your inquiry on the General Swimming Forum, many people are usually fairly helpful.
Thanks, did this with slight variations due to time constraints today. :)
Sounds good, I still think of that 50 fly SCM video, when you went sub-30, and after you expressed, "It's my time, It's my time!" I thought that was pretty cool!
