Full Body Strength Training
⏱ 20-45 min
📆 3-5 x per week, 10 weeks

How to do pulling exercises: https://www.marklauren.com/blog/category/tools/

Weeks 1-6 have 3 strength training days per week Monday, Wednesday, and Friday with optional active recovery Tuesday and Thursday.
Weeks 7-10 have 4 ...

Use the dropdown menu in this collection to see all the types of full body strength training.

Use the dropdown menu in this collection to see all the types of upper body strength training.

Need tips for doing pulling exercises at home?
Horizontal pulling exercises - https://marklauren.com/blog/tutorials/let-me-ups/
Vertical pulling exercises - https://marklauren.com/blog/tutorials/pull...

Use the dropdown menu in this collection to see all the types of lower body strength training.

Use the dropdown menu in this collection to see all the types of core strength training.

⏱ 45 min

3 circuits with 3 exercises each. All 9 movements improve one of the below functions to allow for faster and more controlled changes in direction.

Exercise A: torso rotation
Exercise B: lateral stability
Exercise C: dynamic stabilization

⏱ 50 min

This workout is made up of the 3 circuits that each have 3 exercises. Each exercise improves one of the below functions to make you a better swimmer:

Function A: thoracic spine (mid spine) extension
Function B: thoracic spine rotation
Function C: front to back pelvic tiling

Full Body Workouts
⏱ 30-45 min
📆 3 x per week, 12 weeks

How to do pulling exercises: https://www.marklauren.com/blog/category/tools/

Mix of Ladders, Interval Training, Circuit Training, Bodyweight Rehab, and Bodyweight Training 2.0 for all around preparedness.