Band swim pull
Drill / Beginner / 3 × 30 s per arm
Room / Drill / Beginner
Flutter kick on the back
Small, fast kicks lying on your back with the lower back pressed down. It trains the core and hip flexors that hold the kick together.
- Dose
- 4 × 30 s
- Rest
- 30 s
How to do it
- Lie on your back on the floor, hands under the hips, the lower back pressed down.
- Lift both legs a little off the floor with the toes pointed.
- Kick small and fast from the hips, keeping the legs long.
Tips
- If the lower back lifts, raise the legs higher.
- Kick from the hips, not the knees.
