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.
1199
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.
1200
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.
1201
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.
1202
Happy swimming,
1203
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
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.
Well, it is with regret that I feel the need to apologize to the regular viewers for this anti-climatic ending to what was a pretty decent training cycle. The "cold" I have has turned into a full blown sinus infection combined with acute chest congestion, and general weakness. Swimming has been less than ideal, and even trying to streamline underwater has been distressing with the unusual pressure on my sinus/lungs. Pretty poor timing, but I also feel the need to draw some sort of learning from the experience, and all I can say is this, don't take your health for granted!
With a bit of luck I'll bounce back from this setback, and begin the next training phase with restored vigor. Unfortunately, I don't have any races planned for at least another 6 months. Thankfully though, I enjoy the training almost more than racing, so in a couple weeks I should be back to my optimistic self.
The last time I had such a problem I got on a plane and flew to Eygpt. I swam in the Mediteranian Sea in Alexandria. The warm salt water cured me of many of my ailments. The salt water cleared up my sinus, it also reduced the swelling in my throat and pallete. My lungs cleared up and I was able to breathe easy.
Swimming in warm salt water is a great cureall for many ailments, It also relieves sunburn and heals.
The last time I had such a problem I got on a plane and flew to Eygpt. I swam in the Mediteranian Sea in Alexandria. The warm salt water cured me of many of my ailments.
You know, that actually sounds like a good idea right about now. I've never seen the pyramids up close, and flowing warm salt water would do the trick I'm sure, perhaps as I float on my back and watch the stars.
It was also great for weight loss. I ate some bad food (I think it was a bad piece of fish) after my second week. Arrived in Egypt weighing 235 lbs, after a month there arrived home weighing 182lbs. I brought up for last 2 weeks of my stay.
Well I've been back in training, lifting heavy weights on Fri and Sun.
And did this swim Sat. (Considering Indianapolis in August)
4x(100 IM Drill 2:00 + 4x50 kick on 1:30)
3x (6x25 on :35 cruise/dps +100 easy + 3x50 Fast with fins on 1:10)
4 x 200 with fins & paddles, descend 1-4 first 100 of each, 100free/back
300 DPS cruise
:bliss:
Moday LCM
200 free on 3:30
4x50 IM kick on 1:30
200 free paddle on 3:30
200 IM
2X set
6x50 on 1:20 1fly/free back/free ***/free IM FAST!
100 easy on 2:30
6x50 free on 1:10, strong average
100 easy on 2:30
averaged 29.5 on free 1st set, 29.0 on 2nd, last strong 26.8
3X set
200 free, with fins and paddles on 3:20
100 kick with fins
300 DPS/dive fly
Tues. Heavy weights
:bliss:
Wends. LCM - swim
300 free
300 75/IM
3x (3x50 IM on 1:10 + 3x100 free on 1:50)
6x (4x50 on 1:20, 1 count strokes/2 build to FAST)
200 dolphin dives
Thurs PM
HEAVY WEIGHTS
I've been feeling much better now, and the flu is finally over. The next picture is purely for dramatic effect, and I don't recommend anyone trying this unless you've prepared over many years.
1442
Friday - Off
Sat. Swim SCM
4X (100 free on 2:00, 4x25 IM on :40)
3x (6x75 IM (fly/backbreast) on 1:20, 6x50 on 1:!0 desced 1-3, 6x25 IM on :40) This set was harder than it looks.
3x (200 free paddles on 3:20, 100 kick on 2:00)
300 DPS/dolphin dives
Sunday
:waiting:HEAVY WEIGHTS!!:weightlifter:
Stopped by to steal a workout.
I'm glad that you're liking some of the swimming sets.
I see you've switched to heavy weights! Why the change?
Well, a combination of reasons have made me come to the following conclusion(s). Last year when I swam a 51.6 SCM 100 free, I was 252 lbs. This season I thought I would drop some weight and train mid-distance and was able to get down to 228 lbs, but the best swim was only a 2:00.8 LCM 200 free. This was not what I hoped for. I was 1:54 SCM 200 free last season.
So basically, I've realized that more muscle mass (for me) is a good thing, (increased propulsive force) and also, 100 meters is really where I should keep my focus. I realize that 250+ lbs is quite heavy for most people, but it feels better with my 7-foot arm span while sprinting. Plus, I seem to recover better from pure sprint training, and don't feel nearly as fatigued. While mid-distance training keeps me exhausted, and more likely to catch a cold.
Fair enough?
