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
Here is a recent picture of my father, at my nephew's B-Day Party!
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Friday SCM Swim
4 x 200 extended DPS (less than 12 strokes per length)
8 x 25 on 3:00 (all from push)
2 fly 13.4, 13.2
2 back 13.9, 13.6
2 free 12.1, 11.8
2 free kick with board 15.3, 15.1
2x200 free with paddles, cruise
200 dolphin kick on back with fins
200 easy
___________In case anyone missed this incredible WR in the 50 FLY LCM, 22.40
YouTube - 50 Mariposa/50 Butterfly Rafael Muñoz World Record
Saturday, SCM
400 free
300 back
200 kick
100 drill
12x50 kick on 1:20 with fins descend 1-3
100 easy
2x100 pull on 2:00
50 easy
12x50 kick on 1:20 with fins descend 1-3
100 easy
2x100 pull/paddles on 2:00
50 easy
6x50 backstroke descend 1-3 on 2:00
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 (This was harder than it looks)
3x100 IM on 2:30
3x50 free on 1:00
3x100 IM on 2:30
3x50 free on 1:00
4x (6x25 IM kick no board on :40 + 50 easy on 1:30) fly/back/***
10 meters underwater, strong.
4x (6x25 IM swim on :40 + 50 easy on 1:30) fly/back/***
repeat 2x(1st swim strong, 2nd FAST WITH FINZ)
4x (4x50 paddles on 1:20) descend 1-4
200 dolphin kick on back with fins
200 easy
Tuesday - Dryland
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
Hi Jonathan,
First of all thanks for posting your workouts - I love the training you do in the pool and use bits and pieces to make my programme when I train alone.
Sounds good, and thanks for posting. I'm glad that you're finding benefit.
I wanted to question your gym routine. Flicking back through a few pages it seems it is just that - routine. You do the same exercises and same weights every time. The exercises you do are great but there are many different exercises that work the same muscle groups. Also as you get stronger you should be able to maintain the desired reps but increase the weights.
Let me know your thoughts.
Right, well that's accurate, at this point I'm just trying to maintain performance, and I've not really been training for ultimate best times. I'm thinking long term, and hope to be able to continue as a master for the next 40+ years.
The routine I've adopted is a combination of swimming specific exercises geared towards increasing appropriate range of motion, as well as injury prevention over the long term. (I feel this is a key for masters)
That being said, I do have a program that does target peak performance alternating heavy/light, weight/reps. I would be doing this right now, except I was training for distance events until a couple weeks ago, and had to switch gears for a sprint meet this weekend, and I felt the heavy weight would have been counter-productive so close to the competition.
In 2 weeks I'm planning on returning to the alternating program for sprint performance.
Thanks for your interest, and let me know how your training progresses.
Hi Jonathan,
First of all thanks for posting your workouts - I love the training you do in the pool and use bits and pieces to make my programme when I train alone.
I wanted to question your gym routine. Flicking back through a few pages it seems it is just that - routine. You do the same exercises and same weights every time. The exercises you do are great but there are many different exercises that work the same muscle groups. Also as you get stronger you should be able to mantain the desired reps but increase the weights.
It seems like you have reached a plateau with your gym workout. Keep your body guessing and it won't get used to just one movement. Keep trying to add weight and you'll get stronger.
Even mix up the cardio you do. Do sprints on the runner, bike or rower instead of just skipping.
Please don't think I'm preaching about this. I am far from an expert but just believe that this variation will benefit strength, fitness, stability? and add a bit more enjoyment to the session.
Let me know your thoughts.
The routine I've adopted is a combination of swimming specific exercises geared towards increasing appropriate range of motion, as well as injury prevention over the long term. (I feel this is a key for masters)
This is a very good point and something I think I'm probably avoiding tbh. I have shoulder issues which requires me to do a lot of stretching before practice, it also aches for a day or so after competition from 100% effort. I have tried a phase of 'high rep low weight' training (which affect my shoulder less) but I definately feel more benefit from 'low rep high weight' training. Catch 22 I guess. Perform a little better now and pay later or prolong the time I can train and compete???!!!!!
This year in the gym I am trying a phased style routine. I bought this book.....aphrohead.com/Product.aspx
The exercises it details are nothing new, but I am following the phased plan where you choose your goal season (for me Sept/Oct) and work on a Off Season/Pre Season/Mid Season plan. It cycles through Endurance, Power, Strength, Speed, Taper etc. TBH it is not dissimilar to the Jason Lezak workout you can find online. The plan being to swim the less important meets unrested, and focus on our home gala and the nationals - I'll try it and see.
I feel a bit daft now trying to offer advice knowing your history - you obviously know what you're doing. Keep training and I'll see you in the
70-74year age group :cane:(i'm a couple of years younger than you).
And Jonathan - Distance events??? Pull yourself together man!:bolt:
This is a very good point and something I think I'm probably avoiding tbh. I have shoulder issues which requires me to do a lot of stretching before practice, it also aches for a day or so after competition from 100% effort. I have tried a phase of 'high rep low weight' training (which affect my shoulder less) but I definately feel more benefit from 'low rep high weight' training. Catch 22 I guess. Perform a little better now and pay later or prolong the time I can train and compete???!!!!!
Right, well masters is a different game, and that is really what's been keeping my focus. It's better to think long term and not burn out, I tried quitting before, and that was a failure. So now I don't quit trying!
I feel a bit daft now trying to offer advice knowing your history - you obviously know what you're doing. Keep training and I'll see you in the
70-74year age group :cane:(i'm a couple of years younger than you).
No worries, I enjoy sharing different perspectives, and the intention of your advice is well received. Do you have pictures you can post? Waiting until I'm 70 might be a stretch.
And Jonathan - Distance events??? Pull yourself together man!:bolt:
Right, well, the lure of records in the distance events motivated me, but it really goes against everything I've trained to do in the past. I was hoping to bridge the gap with some of the "distance" junkies on this forum, but yes, I'll have to stick with what I'm better ranked in, on the world charts.
That being said, I feel obligated to report that I've officially caught a cold, and was hoping it would pass, but unfortunately I'll be racing this weekend a little under the weather.
maori
Do you know my friend GUILIO TRAVAGLIO a great Italian Marathon swimmer from the 60s.
I am writing the biographies of the 195 individuals currently inducted in the International Marathon Swimming Hall of Fame and am currently trying to track down your friend and great marathon swimmer Giulio Travaglio who won the Capri-Napoli race 5 times and was the 1966 World Professional Marathon Swimming champion. If I hear anything from friends in Italy, I will inform you.
I am writing the biographies of the 195 individuals currently inducted in the International Marathon Swimming Hall of Fame.
Wow! That is pretty impressive, thank you for sharing, and certainly keep me informed, I'd love to read your book!
Julio made a great effort to be reinstated as an amateur so he would be elligible to swim in the Olympics. He offered to give back all the money he made in the Professional Marathon swimming races. The federation in Italy refused to let him compete in the Olympics. If only the same rules about earning money were in place then as they are now he would have, I am sure set some great world records.
I am writing the biographies of the 195 individuals currently inducted in the International Marathon Swimming Hall of Fame and am currently trying to track down your friend and great marathon swimmer Giulio Travaglio who won the Capri-Napoli race 5 times and was the 1966 World Professional Marathon Swimming champion. If I hear anything from friends in Italy, I will inform you.
