Always begin at a level that your group can handle, and then build it up to become a routine which lasts for up to one hour at a time. The number of times per week you can use this type of program is totally up to you. Coach Volkers Video on Core Body Strength can be ordered through the American Swimming Coaches Association by calling 800-356-2722 or through the web order form.

Goal= Make sure to reach the hand as far down the spine as possible.

Note= This can be repeated and done more vigorously later in the routine.

Goal= Use rhythm and brace the swing by pushing the same knee forward as side you have swung to so as to gain a greater stretch.

Note= This can be repeated more vigorously after warming up.

Goal= Use rhythm and timing and hold opposite hand at 90 degrees to the shoulders.

Note= Only to be done vigorously after warming up thoroughly.

Goal= Hold legs and arms straight and do not bend at the waist too much.

Goal= Hold arms straight, rotate shoulders and touch outside of opposite foot. Do not bend the legs.

Goal= Hands on hips and bend backwards, then bend forward and touch the ground.

Note= Flex lower abs before bending in either direction, and do not bounce in full stretch.

Goal= Standing tall with arms straight, punching up and down, and rotating the arms.

Note= Do not flap the arms. Control the exercise. Change positions after 20 reps/min.

Goal= As you sit up, streamline and bring the feet up together and lunge forward between your legs. Repeat this action up to 20 times.

Goal= Take 3 to 5 seconds to complete each movement. Or stop mid-way through to a degree of difficulty. Leave the arms straight and parallel to the ground in both directions.

Goal= Hold in different positions for periods, for as long as you can sustain, with correct form.

Goal= Lie on the ground in the push up position, and then push the top half of the body upwards and backwards to stretch the abs. Deep breathe through the extension and hold for up to 10 seconds and then repeat as many times as you like.

Note= Hold lower abs firm to take pressure off lower back. If there is any pain then discuss this with your physio.

Goal= Hold push up position with buttocks held in the air, and start with a calf stretch. Next, move from this bridge position to an inverted bridge position and hold for a couple of seconds and then repeat any number of times.

Aim= To work shoulder stabilization, cross-body and body-core strength.

Goal= To stay in this position and then work through a range of positions and exercises so as to work on the body core and stability.

NOTE: All of these push up exercises can be done for a continuous period of up to 5 or so mins.

Goal= To sit on your feet, then lift your body upright and throw your right arm over your head toward your left shoulder and arch your back until the full stretch has been reached, and then continue onto the opposite side. Then repeat.

Note= Try to keep a continuous flow and rhythm going.

Goal= Do normal star jumps with a full streamline at both slow and fast speeds, using a side and or a front leg split. Repeat 20 reps each way.

Goal= Hold a half squat position then hold the arm directly out from the shoulders and perform monkey flies or rotations in this position.

Goal= (a) Lying flat on the ground, lift your arms off the ground. Then swing your right arm out and around to touch your left foot which you have lifted up. (b) Same starting position, but tighten your body and buttocks so only your stomach is on the ground; then lift your right arm with your left leg keeping them both straight and hold them lower down and repeat on the opposite side. This can be done any number of times. (c) Still in the same position, rotate both arms back slowly towards your thighs and then lift your upper body higher into the air, arching your back.

Goal= Hold the track start position, then switch legs one after the other. Start with single time and then build up to double time. 20 reps should suffice.

Goal= Start from the standing position, move fluently down into the push up position and the back to the standing position. For the first burpie, add a full jump after coming from the push up position and then repeat. Five of each exercise should be sufficient to finish the work out with.