Duration: 15 minutes
Swimming is a pulling sport, and dryland pulling strength translates directly into a stronger catch and a more powerful stroke.
This routine builds the lats and mid-back with a vertical and a horizontal pull, then trains the trunk to stay stiff and streamlined: the Pallof press resists rotation (your body roll) and the hollow-body hold trains the streamline position itself.
You will need a pull-up bar or rings and a resistance band. Start with the assisted variants and let Calistree progress you toward full pull-ups. Do it once or twice a week alongside your swimming.