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Supersets for swimmers

Freestyle exercise 1) renegade rows

Begin in a high plank with a dumbbell in each hand, feet hip-width apart, and shoulders directly over wrists. Row the right dumbbell up to chest-height, maintaining stable plank form, then return to start and repeat with the left dumbbell. Continue alternating, making sure hips and shoulders remain still and core stays engaged throughout.

Freestyle exercise 2) T push-ups

Begin in a high plank with feet hip-distance apart. Perform a push-up, elbows tracking 45 degrees from the body, before letting both feet fall to the right as you open to a side plank with your arm reaching towards the sky. Your body should resemble a T shape. Return to starting high plank, perform a second push-up and let both feet fall to the other direction for the side plank on the opposite side. Continue alternating.

Butterfly exercise 1) loaded forward lunges with arm reaches

Begin standing tall with feet together and dumbbells at your sides. Lunge forward with your left leg, reaching the dumbbells forward and overhead, palms facing each other. Reverse the movement to return to start and repeat on the other side. Continue alternating. 

Butterfly exercise 2) squat jumps

Begin standing tall with feet shoulder-width apart. Prepare to jump by sitting hips back and squatting low, loading the weight in the heels. Your arms should be straight and behind hips in loaded position. Let your arms swing forward and up as you propel from heels to toes and off the floor to jump. Land as softly and quietly as possible and return to starting loaded squat position. 

Back stroke exercise 1) back extensions/Supermans

Begin lying on your stomach, arms overhead with thumbs facing upward and feet together. Keeping ears and biceps in alignment, contract all posterior chain muscles to lift legs, arms, and chest off the floor. Hold for 30 seconds or perform sets of 10 with two-second holds at the top. That's one rep.

Back stroke exercise 2) kettlebell snatch to windmill

Begin by performing a single-arm kettlebell snatch. Pause at the overhead position, keeping wrist, elbow, and shoulder stable. Rotate feet slightly as necessary to perform a single-arm kettlebell windmill on the same side. Keep eyes on the bell throughout the windmill skill. Return the kettlebell to the floor before resetting and performing the same two skills on the opposite side. Continue alternating.

Breast stroke exercise 1) kettlebell-loaded lateral lunges

Begin with feet together, holding the kettlebell as you would for a goblet squat. Lunge to the right side, bending your knee at least 90 degrees. The kettlebell should stay stable in the center of your chest. Push off of the right foot to return to starting position with feet together. Perform all of the repetitions on the right side before switching to the left, or alternate sides. 

Breast stroke exercise 2) dumbbell wood chops

Begin holding a dumbbell on either end with both hands. Rotate to the left, pivoting the right foot and hip, and aim the dumbbell downward to knee or shin height. Maintain a neutral spine with chest tall. Rotate back through center and to the right, pivoting the left foot and hip, aiming the dumbbell upward and diagonally. Try to keep arms as straight as possible throughout the exercise. Repeat on the other side. Continue alternating.