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This workout is made up of the 3 complexes that each have 3 exercises. Each exercise improves 1 of 3 functions needed to swim better.
Exercise A: thoracic spine (mid spine) extension
Exercise B: thoracic spine rotation
Exercise C: front to back pelvic tiling
1 Complex with 3 Exercises
Equipment: bench and dumbbell (optional)
Prone S Reach
Prone Scorpion Kick
Pullovers (this exercise can be replaced with pull ups)