XT

Last week's "training" segment suggested that we should start off fresh for our new racing cycle. This is easier said than done. I mean, I hate not running... I always have great intentions of taking time off after major races, but usually fail to do so unless I'm injured (which generally just prolongs me getting injured). So, I decided to look up some convincing reasons for how cross training improves running (other than the whole not getting injured and improving strength/flexibility that "just running" often neglects):

• High intensity cycling improves running efficiency (and vice versa)
• Swimming greatly improves aerobic fitness (taking the time to build a good base is another thing that separates the elites from the rest of us)
• Hot yoga builds strength and flexibility, which improves form and stamina (and if my times could drop like Bobby's...)
• Elliptical training is the second best form of cross training for runners (pool running is #1), allowing you to get a good upper body workout in as well
• Rowing and running are similar in concept, with the added benefit that the former engages your arms and core (while still building leg strength) 

7 Swans A-Swimming

Last week's "training" post focused on cycling, so this week we'll explore swimming. Just like running, form is important, and making some simple fixes can make you a whole lot quicker in the water (that and just swimming more). So, as many of us have very little need to swim anything other than freestyle, the remainder of this post will focus on that stroke.

We'll start with breathing because if you can't breathe, you can't swim (or run) very effectively.  First off, DON'T HOLD YOUR BREATH... EVER! You don't hold your breath when you run, so don't do it when you swim. Rather, begin exhaling as soon as you finish inhaling, altering the rate depending upon how many strokes you take between breaths. For more tips on breathing, I highly recommend reading that article. In addition to oxygen debt never being a good thing, breathing inefficiently can increase drag. I was taught to breathe on an odd number of strokes so that you stay straighter in the water (i.e., because your constantly alternating the side you breathe on).

Onto improving stroke technique, which can be done before you even step foot in a pool. Visualizing good form helps create the sensory feedback to do it "in real life", so check out some videos of people who know what they're doing. Some common mistakes are crossing your hand over the mid-line of your body as it enters the water, putting your hand in the water too early or trying to over-extend your stroke too much (usually this results in slapping the water with your hand), dropping  your elbow as your hand enters the water, or not rotating enough from side-to-side (which has the effect of reducing your stroke length). For "fixes" to these, I recommend reading this article.   

However, if you really want to be a better swimmer, go to Marty's Master's workouts.