Band swim pull
Drill / Beginner / 3 × 30 s per arm
Room / Session / Beginner
Hotel-room swimmer session
25 minutes of dry-land swimming with a band in the door: pull, catch and kick, so your stroke is still there when you get back to the pool.
- Duration
- ≈ 25 min
The session
- Warm up: arm circles, 10 each way, and 2 × 10 streamline calf raises.
- 3 × 30 s band swim pull per arm, 30 s rest.
- 3 × 20 s band butterfly pull, 40 s rest.
- 3 × 8 prone swimmers.
- 4 × 30 s flutter kick on the back, 30 s rest.
- Finish with a doorway chest stretch and a cross-body shoulder stretch, 30 s each side.
Tips
- No band? Use a towel held in both hands for the prone swimmers and skip the pulls.
