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🏊 Swimming workout

Strong back, shoulders and core. No equipment needed, about 20 minutes. Do it 2–3 times a week alongside practice.

  1. Superman
    3 sets × 10–12 reps
    Back, Glutes
  2. Knee Push-Ups
    3 sets × 8–12 reps
    Chest, Arms
  3. Backpack Rows
    3 sets × 10–12 reps
    Back, Arms
  4. Flutter Kicks
    3 sets × 20–30 sec
    Core, Hip flexors
  5. Plank Shoulder Taps
    3 sets × 8–12 reps each side
    Shoulders, Core
  6. Plank
    3 sets × 20–40 sec
    Core

Warm up for 5 minutes first (jog on the spot, arm circles, leg swings). Rest 45–60 seconds between sets.

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