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Swim

Drills & Resistance Band Exercises

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Swim

Warm up / mobility

Warm up / mobility
WU / Mobility 2
Dog paddle
Catch sculling
YMCA
Freestyle kick - breaststroke arms
Closed fist crawl
Rotation roll
6 kick 1 stroke
12 kick 3 stroke
Shark drill
Catch and Throw Drill
Light globe pull
Single arm drills
Lesson 1 - common mistakes
Lesson 2 - drills & styles

Remember a warm-up routine to do always

Warm-up dryland ~10min. Should be gentle stretching (not intense)

Until 2:10 of this video:

Variation 1

Variation 2 – long arm dog paddle

With fins & snorkel

Optional: fins & snorkel

Optional: fins & snorkel

Optional: fins & snorkel

Optional: fins & snorkel

with/or without a paddle

Variation 1 – one hand in front

Variation 2 – one hand beside the hip. The hand beside hip moves out of the water and comes back to its place – with fins/ optional: snorkel

Turn on the subtitle

Swim resistance band

How to pull with swim band

How to pull with swim band
Full crawl pull
High Elbow Catch
Fly pull
Wrist flexion
Kick back
Lat pull down with band
Shoulder external rotation - band
Shoulder internal rotation - band
I Y T
Row with resistance band
Anti-Rotation with Band
Band Pull Apart
Face pull + Scapula row
Shoulder extension with band
Shoulder flexion with band
* kayak paddle *

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Variation 1

Variation 2

On incline bench or on swiss ball or on floor

End of the face pull, your scapulas have to be close to each other

Popov kayak paddle :

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