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
I'm lazy. Need to work on that.
The REAL reason you don't swim doubles surfaces at last!
Good luck in the meet. I'm sure your competitive juices will see you through.
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
Paul, you officially crush me in every event you swim. :bow: I just looked up your times. So about this weightlifting thing. . . :weightlifter: Guess I had better start taking it more seriously. Is there room for a Ms. Hulk? Cause if I start sweating in the gym . . . there's no telling what I will turn into! :rofl:
The 200 is odd for me. I hardly ever swam it as a Masters or USS. My inexperience shows. I do remember that 1:59 swim however. Keep in mind that my best time as a kid was a 2:02+. In March, I swam it fast enough to win the event. I knew I had the #2 seed from the 1st 50. I backed off. That was a mistake. I'm lazy. Need to work on that.
Have a USS meet this weekend. I'm concerned as I'm dead tired. Like that's a surprise. Should prove interesting. The psych sheets are scary. I'm an average swimmer. :doh: I think it's good for me though. Should be interesting to see if I fall apart mentally (due to being tired). Or perhaps I'll show I'm a bit better than a creampuff. Maybe a jelly donut. Should be fun regardless and I know I'll get to see some fast swimming.
If you trained for sprint endurance, and forget about the 1650, you'd rock the 200 and it would feel easy in comparison.
The 1650 is pretty darn fun to swim. I get to swim it with the men (as it's always mixed), and that's exciting.
The term "sprint endurance" sounds plain painful. We'll see. The kids do tons of training for the 100 and 200 free - so I'm getting a lot of it - like it or not.
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.
Swimming specific stretches are totally different than gymnastics. I wouldn't be able to do most of those stretches, because swimming is all I've ever trained for.
If you trained for sprint endurance, and forget about the 1650, you'd rock the 200 and it would feel easy in comparison.
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.
Answer this, (now tell the truth) did she beat you.
Did she win the race? You know, I'm not sure, but she did throw me off my game a little. I didn't really think about it after I messed up the start and underwater, I actually did like 3 dolphin kicks before I clued in that it was breasttroke. My Fiancee was laughing at me, (I sort of paused underwater for a few seconds trying to decide if I should finish the race, but then I remembered It's Only Masters. My first actual breastroke pull was about four feet underwater and it was a complete stop.
SCM
next set all from push
6x50 strong average on 1:30 averaged 28.2
100 easy
6x50 fast average on 2:00 averaged 27.7
200 easy
6x50 best average on 3:00 averaged 26.8
100 easy
Thanks Jonathan! I did this set today, except I went 2 x 50, 4 x 50 and 6 x 50 all backstroke.
(S)he -- If you're working the SDKs, make sure to work both the upsweep and downsweep. I wasn't working the upsweep and I'm trying to correct that. It seems much faster.
Great story Jonathan.
Speaking of men and women swimming together. . .
All my #1 rankings (at least for now) were done when I was swimming in mixed heats and I had men to race. I find that to be interesting. You would think that would be disadvantageous to swim in heats full of men what with the added turbulence, bigger wakes and waves, etc. But, prior to getting more comfortable racing men in meets, I started racing everyone in masters practices regardless of gender and what kind of equipment they were using (fins, paddles, wetsuits). I think that was helpful. Challenging and difficult at times. Annoying, yes. But most helpful.
I will say that racing the kids (either gender) is much more intimidating than racing the men.
Great story Jonathan.
Speaking of men and women swimming together. . .
All my #1 rankings (at least for now) were done when I was swimming in mixed heats and I had men to race. I find that to be interesting. You would think that would be disadvantageous to swim in heats full of men what with the added turbulence, bigger wakes and waves, etc. But, prior to getting more comfortable racing men in meets, I started racing everyone in masters practices regardless of gender and what kind of equipment they were using (fins, paddles, wetsuits). I think that was helpful. Challenging and difficult at times.
I'm not holding my breath waiting to see comments about "drafting off faster men .......... Was it Libby ex-Lenton and Phelps?............"
:o
I'm not holding my breath waiting to see comments about "drafting off faster men .......... Was it Libby ex-Lenton and Phelps?............"
:o
hee hee
Since I beat the men next to me in those events, I guess they were drafting off me. :laugh2::laugh2:
Here's my 50 fly. www.youtube.com/watch
I'm in Lane 8. Lanes 1 through 7 were all men. Okay, start the jokes on my lack of SDK's. In my defense, I've definitely been working on them since that swim!
Oh, but a special thanks to Speedo for designing the FS that makes me look just like a guy. :rofl:
