Land-training session for swimmers.


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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