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Beginner · Sport plan
Swimming — Beginner
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Beginner
Total days
5
Est. time
3.3h
Swimming
5 daysDay 1 — Pulling Strength
Pulling Strength
- Pull-up4 × max
- Cable Row4 × 10
- Lat Pulldown3 × 12
Day 2 — Shoulder Stability
Shoulder Stability
- Banded Pull-apart3 × 15
- Face Pull3 × 12
- Bottoms-up KB Press3 × 6/side
Day 3 — Anti-rotation Core
Anti-rotation Core
- Pallof Press3 × 10/side
- Bird-dog Hold3 × 30s
- Suitcase Carry3 × 40m/side
Day 4 — Aerobic Capacity
Aerobic Capacity
- Pool Set10 × 100m
- Kick Set10 × 50m
Day 5 — Hip Mobility
Hip Mobility
- 90/90 Switch3 × 8
- Cossack Squat3 × 6/side
- Hip CARs2 × 5/side
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