5 Exercises to Strengthen Your Swim

Stability Ball Push-Ups

  • Using a stability ball, place the hands on top with the body straight back in the push-up or plank position.
  • Lower the body bending the arms to the sides to bring the torso closer to the ball.
  • If this is too challenging, start with the ball against a wall, then work up to the free-standing push-up.
  • Repeat 10 to 30 times.

More: 8 Ways to Modify the Everyday Push-Up

Tricep Rotations

  • Get a slightly heavier weight than you used for the crunches (5 to 15 lbs.).
  • Standing up right with good posture, hold the weight in one hand, bring the arm up so that the upper arm is out to the side and parallel to the ground with the elbow bent at a 90 degree angle.
  • Keeping the upper arm as still as possible, lower the forearm until it is parallel to the ground, then bring it back up to its previous upright position.
  • Repeat 10 to 20 times with each arm.

Oblique Rolls

  • Using a stability ball, assume the plank position, body straight, palms flat on the ground, with the legs resting together on the ball. The closer the ball is to the feet, the more challenging the exercise will be; start out with the ball under the knees or thighs.
  • With the head continuing to face down, roll the legs and torso to the side until only one leg is resting on the ball with the other leg "stacked" on top.
  • Roll back to the original position, and then roll to the other side.
  • Repeat rolling to both sides 10 to 20 times.

We hope you enjoy your new-found swim strength, and always remember: There is no substitute for face-to-face coaching with a certified triathlon coach who has expert knowledge of you and the sport! If you are ready to take your racing to the next level, find a USAT certified coach or performance center (like Playtri) to help you work toward your goals.

More: Mark Allen's 12 Best Strength Exercises

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Morgan Johnson is a USA Triathlon certified coach and the Lead Developmental and Youth Programs Coach at the Playtri Performance Center in Dallas, Texas. She is also a member of the USA Triathlon South Midwest Regional Council, and a former member of Team USA. You can reach her with questions or comments at morgan@playtri.com.

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