HoFForce Core Work: Med Ball Connect - Knees with slight bend and move the med ball in controlled up and down motion. Try 3x10 reps and see how you like it!
Try this set: This little set should only be done with elite swimmers that know their pace. The first scull/kick/fast swim and dolphin get the heartrate up. Stay focused on technique during everything. Have someone time you on the last 25 and see if you can consitently hit your pace. Have fun.
HoFForce Band Core Connect in Boat Position - Try this one when you feel like you are strong in the core area. This exercise can sting a little. We recommend doing 3 sets of 12-15 reps. Tye Dutcher demonstrating.
HoFForce Workout of the Month - This was written for Paralympian Dutcher. We did this on a Friday to just wrap up the week. A little mix of kick, descending work and short speed. Give it a try!
Triple TRX Force: One leg squat-step back-Tippy Bird: This combo will connect up the arms to the core while isolating one side of the body...try it slowly at first with 2x6 reps on each side.
Everything Matters
Functional training is the balance of strength, power and natural movement that can make you faster in swimming. It is not the one thing you do it is everything you do.