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
LCM
600 50 free/50 IM drill
3x (4x50 kick (2 fly/back) +100 swim +4x50 paddles)
on 2:00/2:10/1:20
3x100, DPS DESCEND STROKE COUNT on 1:50
6X (3x50 with fins (BEST AVERAGE) on 1:20 +50 easy on 3:00)
set of 6 done as 1 fly, 2 back, 2 free, 1 fly THIS SET WAS ROCKING!!
Last fly with fins from a push 25.8
200 easy
300 dolphin dives...
Here are some recent video's, analysis from multiple angles, compliments of Race Tek Systems. http://www.raceteksystems.com/ I recommend ANYONE wanting to improve their swimming should at least consider this option, really worth the investment in the long run.
Pls take this for what it is worth, to use or ignore. Two things struck me when I watched your backstroke:
-- when you are doing your underwaters, you are still quite deep when you start your breakout
-- you have almost no hip rotation. Now, this might be your "sprint" stroke...I know when I am sprinting, I sacrifice a little roll to get a faster turnover.
Irie's 200 back is the most beautiful stroke I have ever seen. There aren't many underwater shots, but when they do show it, you see the large hip rotation.
YouTube - 2009 | Ryosuke Irie | World Record | 152.86 | Men's 200m Backstroke | 10 May 2009
-- when you are doing your underwaters, you are still quite deep when you start your breakout
Hey Chris! Yes, you have a good eye there! That was certainly one area I wasn't quite happy with... I was still having respiratory issues at the time, and still wasn't able to hold my breath while on my back... (not sure why)
THANKS FOR THE VIDEO!! Very impressive... You know it's funny, growing up I used to feel inadequate when comparing to the "best", but now I just respect what they can accomplish, and still feel satisfied knowing I've done my "best", what else can we do? Being able to stay fit through swimming is reward enough in itself!
THAT BEING SAID, YES, THAT IS AN AMAZING AMOUNT OF BODY ROLL FOR BACKSTROKE... I'VE NEVER EVEN TRIED TO ROLL THAT MUCH IN THE HIPS BEFORE.... hmmmm... although it's also his shoulders, they really initiate the whole torso, amazing! I'll have to study this video in more detail... thanks again!
Here is the swim on Saturday, it is really quite challenging if done properly.
SCM
800 (200 swim/kick/pull/swim)
2x (12x25 (4x3)easy/build to fast/break-out fast 15m on :35, + 4x50 kick on 1:10 + 2x25 UNDERWATER KICK on 1:00) hold breath
6x (25 easy, 15 seconds vertical kick, 25 fly strong, 1 minute rest)
4x (FINS - 100 kick, 75 - (25easy/medium/strong) 15 seconds rest + 25 FAST)
2x200 DPS
Irie's 200 back is the most beautiful stroke I have ever seen.
I think it's interesting that he's looking forward quite a bit and his posture is almost like he's sitting rather than flat, but his hips are still riding near the surface.
Irie's 200 back is the most beautiful stroke I have ever seen. There aren't many underwater shots, but when they do show it, you see the large hip rotation.
"A picture is worth a thousand words!"
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I completely agree, although now that I've had a day to analyze his stroke, I'm really quite impressed with his leg action... Yes, his shoulders do initiate the torso/body roll, but his feet act to set up this full rotation, and not with a six beat kick, it is a 4 beat pause at perfectly timed intervals... Not only that, but the angle of his feet, not what I expected to see in this freeze frame, but apparantly his wide angle foot stance does not interfere with flow, especially since it sets up his hips and shoulders.
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He actually has a pause here, and his feet seem to glide higher at the surface at this moment, precisely when his top arm enters and sets up his shoulders and torso onto his side!
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SWITCH! A quick alternation onto the other side, very much the same, with a wide foot stance. Really quite remarkable, and not something I've even ever tried... hmmmm...
-- you have almost no hip rotation. Now, this might be....
Chris, THANKS AGAIN FOR POINTING THIS OUT!! I'm having some fun with newly acquired skills, using picture frame hyper-snap extractions from video...
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I noticed some pretty significant differences... Interestingly, I bend my knees way more than Erie, and probably expend way more energy in my legs than necessary. (ALTHOUGH ERIE HAS A WIDER FOOT STANCE, HIS LEGS ARE MUCH STRAIGHTER IN TERMS OF KNEE ACTION! This in effect, could assist in opening his hips the way he does) My shoulders are certainly not going deep enough, and yes, my hips are flat... I never even knew about this disadvantage in my stroke! I'll need to practice the timing with a 4-beat straighter leg/wider hip (backstroke) kick, and lead to the side with my shoulders/lats way more... That being said, Erie still seems to keep his hand (Fairly?) close to the surface from the top through the pull, albeit much more torso engagement!
One of my coaches actually mentioned this technique a few months ago and I was a little dubious at the time. He said you should tuck your chin a little and curve your back so that it's like the bow of a boat rather than flat. After seeing the video if Irie's swim it seems pretty similar to what my coach described.
I think it's interesting that he's looking forward quite a bit...
Good observation, also, his breath is really controlled during the swim. Amazing!
SCM
4x125 on 2:30 (100 easy/25 build to strong finish)
200 DPS, S-T-R-E-T-C-H
4x75 on 1:45 (50 easy/25 build to fast)
200 DPS
4x50 on 1:30 (25 easy/25 FAST)
200 DPS
4x25 with fins on 1:00 FAST/Best average
3x75 DPS on 1:30
50 FAST from dive
300 easy
One of my coaches actually mentioned this technique a few months ago and I was a little dubious at the time.
Ya, I tried to mimic his technique last night in the pool, and it did feel very strange. I must admit, the hip roll really does feel unusual, but if I can just get the right timing with my feet, there seems to be some promise for improvement.
