Vasa 'Lane 9' Swim Training Circuit 1.0 - Freestyle, Push, Pull, Core Workout

Vasa "Lane 9" Swim Training Circuit
Freestyle Swim Power, Push, Pull, Core using Sports Bench & Swim Cords ... with Coach Dan Daly, CSCS co-creator of the Equinox Group Swim Program EQXH2O

Workout Details:
• Warm-up for 10 to 15 minutes

Perform the following 5 exercises completed in a continuous circuit without rest between 8 - 12 repetitions of each exercise.

1. Swim-specific - Prone Alternating Freestyle Pull using swim cords
2. Lower Body - Rear Foot Elevated Split Squat
3. Pull - Single Leg Double Arm Pull
4. Push - Feet Elevated Vertical Push
5. Core - swim cord -resisted DeadBug

Rest for 2 minutes between rounds.

Do 2 - 8 rounds depending on your fitness level and the training cycle you are currently in.

Choose a swim cord resistance that feels about a 6 or 7 out of 10 (10 is max) to you and with the last 2-3 reps feeling the most challenging in each round.

Tips for correct technique and posture:

Prone Alternating Freestyle Pull - Cues - Neutral Spine, Early Vertical Forearm, High Elbow Recovery
(Variations - "air freestyle" laying prone on the bench; swim cords only without bench; air freestyle & no bench)

Rear Foot Elevated Split Squat - Cues - Stand tall, place the majority of your weight on the front leg, and do a full range of motion to touch the knee to the floor; (Variation - regular split squats on the floor mat)

Single-Leg Double Arm Pull - Cues - Hinge into the loaded leg with a long body line;
(Variation - split stance double arm pull)

Feet Elevated Vertical Push - Cues - Root the hands into the floor, push the floor away, head between arms at the top;
(Variation - downward dog)

Swim Cord-resisted Dead Bug - Cues - Knees over hips, hands over shoulders. Resist moving the stationary arm and leg;
(Variation - dead bugs on the floor)

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[DaleCharrette]

are there good butterfly exercises you can do with this set up?