Session Focus

  • Upper Body 90% 90%
  • Lower Body 10% 10%
  • Core 20% 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

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