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
Same muscles are used, use same exercises and weights. Just don't do the fast twitch stuff. I do like pullies and stretch cords.
what if i am starting to do weights, and i'm not shore of what sort of weight to do for a 1500m race ?
Tuesday night I just did the dryland routine.
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
5x 45 seconds skipping fast/15 rest
Stretch routine see link - Post 109
forums.usms.org/showthread.php
Looking forward to reading your sprint workouts now!
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
hahaha. I tend to swim fastest at meets in the afternoon.
Oh, okay... that's funny, it could also be "your time to be a WR holder". Sub 30 for 50 fly is really impressive!!
Thursday PM
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
5x 45 seconds skipping fast/15 rest
Stretch routine see link - Post 109
forums.usms.org/showthread.php
Friday PM - SCM
3x200 DPS
12 x 25 with fins on 2:30 FAST 3 fly/back/free/kick
200 easy
3x50 free on 1:30 average 26's
200 easy
6x50 with fins, dolphin on back, on 1:30 average 30's
200 easy
Today I noticed for the first time that I have a few grey hairs... Not sure if you can see them but they're certainly there.
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Nothing really compared to my father's young 55, and almost completely white hair.
Which can be seen here, (scroll down to post 392)
forums.usms.org/showthread.php
This will be a cool look when I'm 55, I'm thinking.
(I wonder what Jim Thorton thinks?)
Saturday SCM
3x200 DPS
4x100 IM on 2:00
6x50 kick on 1:10
3x100 free on 1:50
6x50 kick on 1:10
4x(3x50 backstroke descend 1-3) Averaged 29's
200 easy
200 dolphin with fins on back
200 easy
Sunday
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
5x 45 seconds skipping fast/15 rest
Stretch routine see link - Post 109
forums.usms.org/showthread.php
Monday SCM
300 swim
300 pull
300 kick
3 x 75 (50 free/25 stroke) on 1:30
4x50 kick on 1:00
3 X 75 (50 free/25 stroke) on 1:30
4x50 kick on 1:00
100 easy
3x(12x25 on :35, descend 1-4)
100 easy
Tuesday
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
5x 45 seconds skipping fast/15 rest
Stretch routine see link - Post 109
forums.usms.org/showthread.php
Wends. SCM
3x (100 IM on 2:15 + 200 free on 3:30)
6x (50 kick on 1:20 + 100 free on 2:10)
Kick all strong on back, average 36's
6x (4x 25 free/25 fly on :40 + 50 easy on 1:20)
dolphin underwater min. 10 meters, strong on fly
500 dolphin on back with fins
200 DPS
Thursday
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
5x 45 seconds skipping fast/15 rest
Stretch routine see link - Post 109
forums.usms.org/showthread.php
Is Wends. The coaches name??
Or is it the new shortform for Wednesday?? :D:D:D
Haha... Hey George, that's the kind of day I've been having at work, it's the end of a solid week. I planned on posting this, but I must admit it does take focus to keep writing effectively. I would prefer to post less and say more. Although I wanted to post consistently up to provincials, so I'm working towards that.
