Club
About this program.
Build the shoulder strength, trunk control, lower-body force, and start-and-turn power that support faster, more efficient swimming.
Sessions.
Lower: Starts and Turns
Week 1 · Day 1
Pull Strength and Shoulder Survival
Week 1 · Day 2
The Roll and the Kick
Week 1 · Day 3
Streamline, Compression, Turns
Week 1 · Day 4
Lower: Starts and Turns
Week 2 · Day 1
Pull Strength and Shoulder Survival
Week 2 · Day 2
The Roll and the Kick
Week 2 · Day 3
Streamline, Compression, Turns
Week 2 · Day 4
Movements.
Weekly split.
Lower: Starts and Turns
8 movements
Pull Strength and Shoulder Survival
10 movements
The Roll and the Kick
10 movements
Streamline, Compression, Turns
10 movements
1 athlete training this.
Good to know.
What equipment do I need?
It changes by session. Each one lists what you need before you start.
Can I run this on my phone?
Yes. Get the Phorme app and log every session as you go.
Is this the right level for me?
It is built for intermediate level. Your coach scales any session to where you are.
Start this sequence.
Your membership opens it, and your coach adjusts it as you go.
$30/mo · cancel anytime
$30/mo · cancel anytime