what's in the training program?

  • 15min express core session

    this recorded session takes you through a gymnastics style core program called body tension. it is suitable for all abilities with options given throughout to modify and advance. repeat as many times as you like and challenge yourself to increase difficulty or repetitions.

  • 30min high repetition core session

    a mobility warm up followed by a high volume core session to build strength endurance. ensuring when fatigue hits your core will hold you in good body position.

  • PDF program

    a program of exercises for you to add to your activation or gym program for specific improvements in core strength. there are 3 levels to the swimnastics core program and you get access to all three keeping you challenged for quite some time.

this training program has been made for

  • individual swimmers who are ready to improve their core strength and body position with home training

  • clubs looking to get an edge in their dryland training with specific exercises. put the video on the big screen or as a share screen in zoom dryland.

  • coaches wanting to learn how to make their dryland training specific to swimming with noticeable differences when their swimmer dives in.

  • ideal for masters swimmers looking for a challenging dryland session that develops core strength. best one for masters swimmers!

Course curriculum

  • 1

    let's get core connection

    • the core connection method
  • 2

    express core connection (15min session)

    • express core session (15mins)
  • 3

    core connection challenge (35min session)

    • high rep core session
  • 4

    the core connection essentials

    • the key concepts

    • the starting point
  • 5

    FUNdamentals [level 1]

    • the fundamental positions

    • the fundamentals program

    • the fundamentals check in
  • 6

    ADDvanced [level 2]

    • the ADDvanced positions

    • the ADDvanced programs

    • the ADDvanced check in
  • 7

    PROgress [level 3]

    • the PROgress positions

    • the PROgress programs

    • the PROgress check in

ready to have a core as strong as a gymnast?

and great body connection in the water...

get your turns program