1. Kettlebell or Dumbbell Armbars
3×5 reps with 1min. rest after all sets
Why it works:
Single-arm training provides the isolation, balance, and symmetry needed for freestyle—the most common and efficient stroke pattern, says Daly. So whether you’re a recreational swimmer, open-water swimmer, or triathlete, this move is essential.
How to do it:
Start lying flat on your back. Extend your left arm overhead, resting on the floor. Hold a kettlebell or dumbbell in your right hand. Bend your right knee, placing your foot flat on the floor. Press the weight toward the ceiling. Then, press through your right foot to roll onto the left side of body, bringing your bent right leg over and across your body, keeping the weight and your eyes fixed on the ceiling. Return to the start position by reversing the movement, using your right heel and glute to stay controlled. Complete all reps on one side, then switch.
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