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This episode provides a daily dryland program designed for the first two groups, which can also be considered for integration into swim lessons as a supplemental class or course. It builds heavily on concepts covered in previous episodes like SIP 064 (Jeff Grace games) and SIP 061 (Foundations of breathing).
The General Routine: Our "Flow"
This routine is designed to be a quick, effective 10–15 minute session focusing on core strength, flexibility, and swimming-specific movements. Remember that dryland work is crucial for building the foundational power needed in the water!
Warm-up & Core Strength
- Lay down on your belly, hands underneath your shoulders.
- Push up into plank (3 sets).
- Chaturanga / Super challenge mode.
- Down dog.
- Walk into Lazy puppy or forward fold.
- Soldier pose.
Swimming Specific Drills & Cool Down
The remainder of the routine focuses on replicating key swimming movements and strengthening the core:
- Streamline (Focus on perfect body alignment).
- Position 11.
- 1 free (Freestyle kick/pull).
- 1 free (Freestyle kick/pull).
- Fly (Butterfly motion).
- 11, Y, Eat, 11 (A combination of specific strokes and movements).
For additional resources and tools to help structure your lessons or training, check out these links: