Historically competitive swimmers have trained to improve swim performance by swimming frequently, for long durations at various intensities. Recently elite swimmers have looked outside the pool for training methods which may offer additional benefits to performance beyond those which can be gained from swimming alone. One such training method is strength training.
swimming alternative and land based session
exercise will correlate to youtube videos, please watch before to familurise yourself.
warm up and activation
Three times through the set with no rest
1 tubing strokes 20 each arm - https://www.youtube.com/watch?v=Sr570KZvyBQ
2 face Pulls 20 - https://www.youtube.com/watch?v=5jgKj8ColLg
3 walk outs 20 - https://www.youtube.com/watch?v=-FW8DNKsAh8
4 mountain climber 20 each leg - https://www.youtube.com/watch?v=bw4lYQ3P-xI
main set
complete all 3 in sequence, rest 90 seconds x 3 times through
5 superman's 20- https://www.youtube.com/watch?v=giIrfytRWIQ
6 bird dogs 10 each side 20 in total- https://www.youtube.com/watch?v=vzU5xrs1gMQ
7 swimmers 20- https://www.youtube.com/watch?v=C2l18H6PX1g
8 plank march 10 each side 20 in total- https://www.youtube.com/watch?v=Uw83y7v63W8
9 side plank 30 seconds each side- https://www.youtube.com/watch?v=_R389Jk0tIo
10 scap push up- 1 https://www.youtube.com/watch?v=huGj4aBk9C4
11 dead bugs- https://www.youtube.com/watch?v=wCwn7-Z-XjE
12 aleknas- https://www.youtube.com/watch?v=vhLd2YVxyTs
13 russain twists- https://www.youtube.com/watch?v=Tau0hsW8iR0
finishers until voluntary exhaustion
14 flutter kicks- https://www.youtube.com/watch?v=eEG9uXjx4vQ
15 hollow hold - https://www.youtube.com/watch?v=4xRpGgttca8
16 plank - https://www.youtube.com/watch?v=EPiXN2bkLoQ
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