The video outlines five key exercises (swim pull, alternating swim pull sprint, internal and external rotations, band T-Y-I pull, kneeling Pailoff press) designed to enhance swimming performance and prevent injuries.

This dynamic athletic training program focuses on developing stability, speed, strength, and cardiovascular endurance using boxing-inspired exercises. While these movements borrow from the sport of boxing.

The Race Club Circuit, developed by renowned Olympic coach Mike Bottom at the University of Michigan, is a high-performance training system that fuses swimming, sprinting, and dryland strength work. Designed to enhance swimming-specific strength, flexibility, and technique

This swim + dryland workout is split into structured rounds, maintaining a steady minute-by-minute pace. It culminates in an all-out sprint using fins and paddles to maximize power output, followed by a cooldown with stretching. 

A challenging, swim-enhancing 6.5 minute ab routine led by world champion, olympian, gold medalist and legendary swimmer: Dara Torres.

Engagement in Cross-Training, specifically for swimmers: Swimmers benefit immensely from diversifying their training with exercises that enhance muscular strength and cardiovascular fitness, ultimately leading to better swimming performances.

Ferris Savetti, co-founder and CEO of MySwimPro, leads a 30-minute total body dryland workout designed specifically for swimmers looking to build strength, endurance, and core stability. The session starts with a dynamic warm-up, including high knees, side squats, and hamstring stretches to prepare the body for movement.

Caeleb Dressel's killer ab circuit comprises five core exercises: toe touches, legs at 90 degrees, flat crunches, leg raises, and flutter kicks. The workout varies in repetitions, descending through each set over four or five rounds, taking about five minutes to complete.

Ryan Lochte & Caeleb Dressel’s challenging abdominal routine called “Gold Medal ABS,” designed to work the core intensely in a short period. They guide viewers through a series of exercises totaling 450 reps, aimed at building strength and endurance in the abdominal muscles.