How it works
Warm-up: 5 minutes: arm circles, band pull-aparts, cat-cow, leg swings.
Format: 3 rounds. Rest 60 seconds between rounds.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Band external rotation Elbow at your side on a rolled towel, rotate the forearm out. | 12 each side | 30 s | Easier: Lighter band. Harder: Elbow raised to 90 degrees. |
| Y-T-W raises Face down on a bench or floor, thumbs up, squeeze shoulder blades. | 6 of each letter | 30 s | Easier: Fewer reps. Harder: Hold light plates. |
| Streamline hollow hold Arms overhead in streamline, low back pressed down, legs long. | 20–30 s | 30 s | Easier: Knees bent, arms by sides. Harder: Add small flutter kicks. |
| Superman with flutter kick Lift chest and legs slightly, kick small and fast. | 20 s | 30 s | Easier: Lift arms only, then legs only. Harder: Hold a streamline reach. |
| Side plank with reach-through Stack the hips, rotate the top arm under and back up. | 6 each side | 30 s | Easier: From the knees. Harder: Feet stacked, slow tempo. |
| Band lat pulldown (kneeling) Pull elbows down toward the ribs, like the catch of a stroke. | 12 reps | 30 s | Easier: Lighter band. Harder: Single arm, pause at the bottom. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Swimmers often have mobile shoulders. Control matters more than range here.
- Stop any move that pinches the front of the shoulder.
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Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.