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
Yes, that's a great set, perhaps tomorrow I'll give it a go. Please keep the sets flowing, I really appreciate this.
Today I did this work-out
LCM
3x200 easy free
6x100 on 1:40, average 1:08's
200 easy
6x100 on 1:40, average 1:05's
200 easy
How many bpm did you have during those sets? tnx (i'll do it today :cool:)
Yes, beats per minutes, heart rate. I use to count (and make count) it.
I'm a coach, professional team and master.
I tried your set today... It was great, thanks...
Yes, beats per minutes, heart rate. I use to count (and make count) it.
I'm a coach, professional team and master.
In italy we have different school. Politicaly, old trainer use to write program with a lot a km per days.
I'm chiainging it, expecialy for master atlethe.
Good luck for your "swimmin' job".
Swimming has always been my life's focus but sometimes you have to change your focus mommentarilly and sometimes more than mommentarilly.
BPM, SDK, SPM, - HTH is the most important. If the HTH is not high enough it is not good.
BPM... Beats per minute? My heart rate...? I'm not sure... it was beating pretty good, but not too hard... You coach in Italy? I'll be honest, I'd like to make swimming my life's focus... I know not everyone feels the same, but it's the one thing that makes me feel that good. Why not live doing what makes you happy? Money isn't happiness, but I need it to swim more, that's all I know.
Good luck for your "swimmin' job".
Thanks. Yet, it is more than that for me. Swimming provides meaning to my life, and helps to make me better in other areas. The motivation to do well in life is enhanced by the healthy lifestyle of swimming.
I'm considering a few different meets this summer, so the training continues...
SCM
200 Reverse IM drill
100 Kick
200 IM swim moderate
50 kick
6 X (4x25 on :45 IM +50 kick) all strong
3:00 rest between sets
6x50 with fins on 2:00, head-up free with dolphin kick
2x200 DPS, (count strokes, reduce as much as possible)
1:01 for the 100 fly is very respectable! Also, 2:18 200 IM as well, you're a well-rounded swimmer...
but... but... you want more speed... in the 50. You know, the 50 is such a silly event. Even a football player can throw on some speedo's and rip up a decent 50... :joker:
However if you really want to put some fast 50 times on the board I'd focus on just that for 4-6 months... You can go back to the 100-200 later, but just do 10-15m sprints, everyday or every 2nd day, 15m starts, turns, clean swimming, all with a stop watch. Balance that with Distance-per-stroke work, count strokes for a 50, and bring the total # as low as possible. Don't think of it as swimming, think of it as stretching in the water, walking with elongated stride, very very slowly.
This is very interesting. I came back to interval training and competing in meets 2 years ago after a 25 year hiatus. My best races are the 200 and 400 IM. I never was a sprinter back in the day, owing mostly to small stature (although I had decent speed as an age grouper before everyone else got bigger). I'm pleased with the progress I've made this year (1:04 to 1:01 in the 100 Fly, 2:27 to 2:18 in the 200 IM and 5:25 to 5:06 in the 400 IM) but I've been frustrated with the shorter races (can't break 29 in 50 Fly and 26 in 50 Free). Do you think that it is a good idea to incorporate this kind of workout say once a week to try to reawaken fast twitch muscles and get the "feel" you talk about? BTW I did 400 ez warmup, 200 kick n/b balance, 10 X 25 all out on 3:00, 200 ez this morning and it was very challenging (and fun). Now to go and buy some finz.
if your event is over
100, than you may want to consider the
traditional work-outs
This is very interesting. I came back to interval training and competing in meets 2 years ago after a 25 year hiatus. My best races are the 200 and 400 IM. I never was a sprinter back in the day, owing mostly to small stature (although I had decent speed as an age grouper before everyone else got bigger). I'm pleased with the progress I've made this year (1:04 to 1:01 in the 100 Fly, 2:27 to 2:18 in the 200 IM and 5:25 to 5:06 in the 400 IM) but I've been frustrated with the shorter races (can't break 29 in 50 Fly and 26 in 50 Free). Do you think that it is a good idea to incorporate this kind of workout say once a week to try to reawaken fast twitch muscles and get the "feel" you talk about? BTW I did 400 ez warmup, 200 kick n/b balance, 10 X 25 all out on 3:00, 200 ez this morning and it was very challenging (and fun). Now to go and buy some finz.
Thanks for your kind words. Of course 1:01 in scy is not the same as LCM! The beauty of swimming is that for all of us it is relative. I will say that since I've started back at this I'm not quite as well rounded as I was and this is a good thing. Thanks also for the sprinting suggestions. I don't swim long course in the summer (maybe next year) and I'm involved in a local league which has recently been started to extend Country Club and Sub-Division kid swimming to adults. There is a 100 IM and a 200 Free on the program but the other races are all 50's so I need to be speedy this summer. Beyond that I think that I need to get out 2-3 seconds faster in the first 50 of longer races to continue improving. When I was 19 I went around 2:00 in the 200 IM and 53 in the 100 Fly (scy). I'd like to believe that I could go in the 2:10, 56 range next year. Happy swimming!
