SportSwimmer's Power
A 45-minute dryland session for swimmers. Wide-grip pull-ups and dumbbell pullovers build the lats that drive the pull phase, face pulls and pike push-ups balance the shoulders, superman pulls strengthen the back line, and 40-second flutter kicks finish the core and legs.
Swimmer's Power at a glance
- Level
- Intermediate
- Duration
- 45 minutes
- Exercises
- 6
- Estimated burn
- ~480 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Back, Shoulders, Core, Triceps, Chest
- Category
- Sport
- Made for
- Everyone
- Price
- Free
6 exercises in Swimmer's Power
- 4 × 8
- 4 × 12
- 3Face Pull4 × 15
- 4Pike Push Up4 × 12
- 5Superman Pull3 × 15
- 3 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Swimmer's Power
Shoulder health is the priority for swimmers: never skip the face pulls, and keep them light with a two-second hold. Rest 90 seconds on pull-ups. Schedule this on a lighter swim day rather than before a hard set in the pool.
Swimmer's Power — questions
How long does Swimmer's Power take?
About 45 minutes from the first set to the last. The session contains 6 exercises and burns roughly 480 kcal for an average trainee.
What equipment do you need for Swimmer's Power?
Bodyweight, plus a bar or bench for a few movements. The session is built around Wide Grip Pull Up, Dumbbell Pullover, Face Pull and more, and every exercise comes with a demo video in the GymiaFit app.
Is Swimmer's Power suitable for beginners?
Swimmer's Power is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Swimmer's Power work?
Back, Shoulders, Core, Triceps, Chest. 6 exercises, starting with Wide Grip Pull Up, Dumbbell Pullover, Face Pull.
Is Swimmer's Power free?
Yes. Swimmer's Power is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Swimmer's Power into the GymiaFit app — free, no account tricks, no paywall.
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