Table of Contents
CHAPTER 1 - THE SWIMMER IN MOTION
Freestyle
Butterfly
Backstroke
Breaststroke
Dryland Training Programs
Dryland Training for Young Swimmers
CHAPTER 2 - ARMS
Standing Double-Arm Triceps Pushdown
Dumbbell Kickback
Close-Grip Push-Up
Close-Grip Bench Press
Medicine Ball Chest Pass
Tate Press
Barbell Biceps Curl
Dumbbell Biceps Curl
Concentration Curl
CHAPTER 3 - SHOULDERS
Forward Dumbbell Deltoid Raise
Lateral Dumbbell Deltoid Raise
T Exercise
Dumbbell Shoulder Press
Bent-Over Reverse Dumbbell Fly
Prone T, Y, A (Blackburn)
Scapular Push-Up
Scapular Dip
Internal Rotation With Tubing
External Rotation With Tubing
Crabwalk
Overhead Single-Arm Bounce
CHAPTER 4 - CHEST
Push-Up
Feet-Elevated Push-Up
Medicine Ball Push-Up
Barbell Flat Bench Press
Dumbbell Physioball Bench Press
Barbell Incline Bench Press
Dip (Chest Version)
Standing Double-Arm Medicine Ball Throw Down
Supine Medicine Ball Partner Pass and Catch
Wheelbarrow
CHAPTER 5 - ABDOMEN
Hollow Hold
Watch TV
V-Up
Flutter Kicks
Physioball Crunch
Cable Crunch
Seated Physioball Abdominal Hold
Russian Twist
Kneeling Chop
Physioball Prayer Roll
Physioball Upper-Trunk Rotation
Physioball Jackknife
CHAPTER 6 - BACK
Chin-Up
Pull-Up
Lat Pull-Down
Standing Straight-Arm Pull-Down
Double-Arm Seated Machine Row
Bent-Over Single-Arm Row
Standing Zeus
Lumbar Extension
Physioball Back Extension
Physioball Prone Superman Progression
Physioball Prone Streamline
Physioball Bridge
CHAPTER 7 - LEGS
Back Squat
Single-Leg Squat
Dumbbell Step-Up
Lunge
Standing Hip Internal Rotation
Standing Hip External Rotation
Romanian Deadlifts (RDLs)
Physioball Hamstring Curl
Leg Curl
Leg Extension
Band Lateral Shuffle
