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
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!
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:
It depends whether you think the 200 is a sprint, or not.
What are your best events, by the way?
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.
Jonathan -
I like the sets you post (pencil on 5x7 notecards works very well for a poolside memory aid!) and wonder if you will be archiving them elsewhere for reference?
I also like (S)he-Man's, mostly to stare at in wonder, so I hope to continue reading more of them, maybe on a dedicated thread? Those are some of the more unusual workouts I've seen!
Thanks,
VB
It depends whether you think the 200 is a sprint, or not.
What are your best events, by the way?
I'd love to be in shape enough to consider the 200 fly a controlled sprint. Right now, it's a distance event for me.
Have no idea what my best events are. If I step up on the block and have a huge desire to race, I'll swim well. ;)
I'm going to be a "real" sprinter this summer.
LCM at brophy Monday 11:30-1:30
20 minute warm up (I hung out on deck and talked smack to everyone, swam about 200m)
Main warm-up:
3x thru the following:
100 (IM or stroke) @ 2:00
3 x50 (25 head up free/25 free) @ 1:00
150 (build) @ 2:30
4 x 25's (fly or fly drill) @ :30
Swim
3 x 500 @ 8:00:
100 stroke/IM-200 free-200 stroke (I used fins and went 15m underwater off every wall, took a long bathroom break on #3 and yelled at Sam Perry to man-up & work the walls)
Pull:
400 lung buster
10 x 50's @ 1:00 descent 1-5/6-10 (held 31's/32's 1-4, 29+ on 5 & 10)
Swim:
4 x 50's fastest interval possible (our lane was :40)
Sam & I went 1 easy/1 fast for time....went 26.1 50 free)
warm down
You know in the past couple days this thread has seen an increase in views by about 300+, and I'm pretty sure the correlation has nothing to do with anything I've written.
You don't know what your best events are? Is that a coy way of saying you're good at everything? Just check the point charts, which 3 events do you rank highest?
I think people are checking out your flexibility pics. I know I am. I'm an ex-gymnast and I still don't have half the flexibility you have.
he he. I suck at back and ***.
No. Don't know what my best events are. Just like to swim different things.
My top SCY Rankings to date for this season (not all the times are in) -
1650, 1000 fr, 500 fr, 50 fly - 1st; these were untapered swims but I was in mixed heats w/ men and I think this was helpful. :D 1st time ever swimming 1650 and 1000.
100, 200 fly - 2nd - tapered here
In looking at these swims, I fit meets in around my daily training. I LOVE my daily practices. :banana::banana: BTW, did I say how cool it is to practice with the kids? :weightlifter:
Kristina, I'm looking at your times, in particular a meet this spring where your freestyle times were:
24.97
54.56
1:59.86
I know you train for endurance, and this was a taper meet, right? If so, you are serious sprinter material. The 50 is just nasty, and the 100 is very impressive, but the 200 is weak by comparison. You hold up well in the longer stuff, and that makes sense with the kind of training you do, but you definitely have a sprinter profile.
Kristina, I'm looking at your times, in particular a meet this spring where your freestyle times were:
24.97
54.56
1:59.86
I know you train for endurance, and this was a taper meet, right? If so, you are serious sprinter material. The 50 is just nasty, and the 100 is very impressive, but the 200 is weak by comparison. You hold up well in the longer stuff, and that makes sense with the kind of training you do, but you definitely have a sprinter profile.
Thanks Jazz.
200 is weak b/c I never race it in meets. I need to get over the mental block I have about the 200 fr. 50 - fun. Distance - fun. 200 - painful.
Looks like a good work-out Paul
I'm going to be a "real" sprinter this summer.
LCM at brophy Monday 11:30-1:30
20 minute warm up (I hung out on deck and talked smack to everyone, swam about 200m)
Main warm-up:
3x thru the following:
100 (IM or stroke) @ 2:00
3 x50 (25 head up free/25 free) @ 1:00
150 (build) @ 2:30
4 x 25's (fly or fly drill) @ :30
Swim
3 x 500 @ 8:00:
100 stroke/IM-200 free-200 stroke (I used fins and went 15m underwater off every wall, took a long bathroom break on #3 and yelled at Sam Perry to man-up & work the walls)
Pull:
400 lung buster
10 x 50's @ 1:00 descent 1-5/6-10 (held 31's/32's 1-4, 29+ on 5 & 10)
Swim:
4 x 50's fastest interval possible (our lane was :40)
Sam & I went 1 easy/1 fast for time....went 26.1 50 free)
warm down
Kristina, I'm looking at your times, in particular a meet this spring where your freestyle times were:
24.97
54.56
1:59.86
Oh yeah, nothing like having a smoking fast swim-chick beating down my doors in the 50 and 100. :help: And crushing me in the 200. :whiteflag:Not to mention the 1000 and 1650. Sigh.
But I did look at your 200 splits from that 1:59. You split that race very well but I think that you could drop each 50 by.5-.75 seconds and still have the same split pattern.
Paul
