Session Focus
- Upper Body 90%
- Lower Body 10%
- Core 20%
The ultimate all round upper body workout for building swim strength and stability!
Choose your level
Not sure which to choose? Check out our Training Plan section
Level 1 (40 minutes)
3 x 30 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 40 minutes total)
Level 2 (45 minutes)
3 x 45 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 45 minutes total)
Level 3 (50 minutes)
3 x 60 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 50 minutes total)
Get Started…
1. Chest Press
• Stand upright in ‘press up position’
• Start with hands by your shoulders
• Push until fully extended
2. Standing Row
• Stand upright with shoulders back
• Start arms extended in front
• Pull arms back to armpits
3. Tricep Extension
• Stand tall
• Elbow pointing up
• Push until fully extended
4. Bicep Curl
• Stand tall with shoulders back
• Elbows by side
• Pull up to shoulders
5. Shoulder Fly
• Stand tall with shoulders back
• Feet standing on the cord
• Pull up until level with shoulders
6. Swim Pull
• Lean over in a swim position
• Aim to keep elbows high
• Push through to hip
7. Internal Rotation
• Shoulders back
• Keep your elbow against your side
• Push across the body to opposite side
8. External Rotation
• Shoulders back
• Keep your elbow against your side
• Pull across the body to opposite side
9. Chest Fly
• Stand upright
• Arms out level with shoulders
• Bring them together keeping them straight
10. Back Fly
• Stand upright
• Arms out in front
• Pull level with body keeping them straight
