what's in the training program?

  • 60min underwaters session

    this recorded session takes you through a warm up, core set and progressive main set with specific exercises to improve your underwaters. it is suitable for all abilities with options given throughout to modify and advance. repeat for 4 weeks and challenge yourself to increase difficulty or repetitions.

  • additional core program PDF

    with high repetitions to improve the strength endurance required to have an accelerating underwater even under fatigue. just think of how strong a swimmers core is... that is the program you will be using!

  • flexibility program PDF

    a program of flexibility exercises for you to add to your activation or gym program for specific improvements in your underwaters. you need to have the range in the spine for your underwaters to be dynamic.

this training program has been made for

  • individual swimmers who are ready to have underwaters that accelerate them past the flags 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.

  • masters swimmers looking for a challenging dryland session that develops core strength and

Course curriculum

  • 1

    let's get a dynamic underwater!

    • the underwaters method
  • 2

    underwaters session [60mins]

    • underwaters session 101
  • 3

    the underwater essentials

    • your underwater core set

    • your hip flexor stretching series

    • your thoracic extension stretching series

    • your lower back stretching series