Want a stronger core? Better body position? Or more control through the middle body? This training program includes a selection of dryland exercises specific to building a better body position in the water.

The program can be completed within 10-15 minutes at the start or end of a session (most swimmers love doing it before they swim). For quick results, complete the program three times a week or commit to consistency with one to two times per week. 

it is suitable for all levels of swimmers, with three stages of progression, each with three levels. The first forms a strong baseline. The next two levels have more difficult exercises to build greater power from the middle of the body for stronger kick, rotation and undulation.