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
Thanks for your kind words. The beauty of swimming is that for all of us it is relative. Happy swimming!
Ya, that's right...!! The joy is the same when you have done well in the pool, whether it's an age-group state/provincial meet, jr.national, national, olympic or masters... when you earn a good performance you feel it... You can't deny that feeling, or even the flowing feeling of the water, even when you're swimmin' slow, it is enjoyable - worth the effort... and hey, if you can break personal bests, then do that!
Today's work-out
SCM
3x200 DPS freestyle
8x50 kick on 1:20 IM order
4x(4X50) freestyle
descend 1-12
4 on 1:00 Average 40's
4 on :50 Average 36's
4 on :40 Average 31's
3 easy on 1:20
2 minutes rest
1 x 50 fast from push 25.63
200 easy, double arm backstroke
Whoa!! That looks like a pretty intense work-out! I ?might? be able to hold those pace times, but I'm pretty sure I wouldn't be able to swim a length of fly the next day.
Well done!
Thanks Jonathan. I think you would be able to do it if you really wanted to. But, really, other than pure enjoyment, I'm not sure what the point is.
The drills were actually very good. I was happy to be able to do the SDK and breath control without issue.
Frankly, I could NOT do your dryland/ weight routine. :bow:Your flexibility exercises inspired me to stretch every day, and it has already made a difference this past week. I'm not sure if it's totally due to stretching (I used to be a gymnast as a kid and then slacked off from stretching recently), but I'm faster in practices AND I'm not sore even with weights twice a week. Also, my coach doesn't let me do LC doubles as he said I won't be able to recover like the kids. He's a pretty smart guy. Ah well.
Fun and Fast (intervals) Fly Set
This was very fun for me as I was surrounded by very fast butterflyers. I realized I never trained fly in my life. Was nice to keep up. :wiggle:
OH.....MY......LORD.......
That would cause my arms to fall off, crawl out of the pool and go dig a hole and bury themselves. You had my respect before this but now I'm frightened of you :bolt:. I still can't do much more than 4 50s Fly on interval in YARDS before I'm completely spent. The idea of doing it LCM minds the boggle.
Paul
Fun and Fast (intervals) Fly Set
Long Course Meters
After a warm up, SR I did this today (masters may want to cut in half or skip the 200s)
20x25 Drill Fly: Pull fly/ kick free @ :30 Focus on fast hands
6x100 Odds: Free @ 1:20/ Evens: Fly @ 1:30
20x25 Drill Fly: 8 SDKs off the wall followed by 4 fly strokes no breath @ :30
6x200 Odds: Free @ 2:40/ Evens: Fly @ 3:00
8x100 Fly Drill: 6 SDKs and 3/3/3 (3 right/ 3 left/ 3 full stroke) @ 1:40
10x50 Fly Swim @ 1:15 FAST
This was very fun for me as I was surrounded by very fast butterflyers. I realized I never trained fly in my life. Was nice to keep up. :wiggle:
This is a hard set, but it doesn't really belong in a sprinting thread. Faster intervals cause slower swimming.
This is a hard set, but it doesn't really belong in a sprinting thread. Faster intervals cause slower swimming.
Sorry about that everyone! First, I didn't realize this was a sprinting thread. :confused:
Second, again, "my bad," as I absolutely know NOTHING about sprinting - particularly fly sprints!
I will attempt to delete.
OH.....MY......LORD.......
That would cause my arms to fall off, crawl out of the pool and go dig a hole and bury themselves. You had my respect before this but now I'm frightened of you :bolt:. I still can't do much more than 4 50s Fly on interval in YARDS before I'm completely spent. The idea of doing it LCM minds the boggle.
Paul
Hey Paul,
You could totally handle it. BTW, aren't your times very, very quick as it is!? I need to get on board with whatever your weight routine is! Actually, I could NOT handle that!
Title of the Thread was Fun - which it was and Fast - which it was as well.
Sorry about that everyone! First, I didn't realize this was a sprinting thread. :confused:
Second, again, "my bad," as I absolutely know NOTHING about sprinting - particularly fly sprints!
I will attempt to delete.
I don't think there's a need to delete. It's actually informative of how diverse training styles can be. Compare your workouts to what Jonathan does. He's using very large rest intervals so that he can sprint very fast. That's the idea of this thread.
You just train differently, although my guess is your sprints would be faster if you did some real speed work. You're trying to be full-spectrum freestyler, aren't you? You have endurance pretty well covered with your training volume, but the shorter events require a different kind of training.
Oh, I bet you could do my program, and go faster.
Thanks Jonathan. I think you would be able to do it if you really wanted to. But, really, other than pure enjoyment, I'm not sure what the point is.
The drills were actually very good. I was happy to be able to do the SDK and breath control without issue.
Frankly, I could NOT do your dryland/ weight routine. :bow:Your flexibility exercises inspired me to stretch every day, and it has already made a difference this past week. I'm not sure if it's totally due to stretching (I used to be a gymnast as a kid and then slacked off from stretching recently), but I'm faster in practices AND I'm not sore even with weights twice a week. Also, my coach doesn't let me do LC doubles as he said I won't be able to recover like the kids. He's a pretty smart guy. Ah well.
