I created this program specifically for swimmers as I am always in, on or around the water myself! I would consider myself a leisure swimmer, anything from 1.5km to 5km swims. I swim in both the pool and open water so I am familiar with what a swimmer needs to remain injury free.

My husband runs an annual swim training camp called HITtheWALL, he pilots swimmers across the North Channel in Ireland, built a swimming pool and has himself completed some seriously big swims so I am well used to taking care of swimmers as crew, water safety and general dogsbody!

My goal was to create a program that didn’t require much time so all the lessons are 15 minutes or less and I focused on what I believe to be the best stretches and strengthening exercises for swimmers.

If you have any questions regarding the suitability of this program you can reach me on shirli@vitalityvibe.ie or through my social media channels. 

Happy Swimming! I wish you luck in all of your endeavours.

What the program looks like:

• Lesson 1 – shoulder anatomy & rotator cuff strengthening exercises
• Lesson 2 – pre-swim pool warm up for the whole body
• Lesson 3 – post-swim pool cool down stretches
• Lesson 4 – mat based stretches for shoulders
• Lesson 5 – shoulder stretches with a belt
• Lesson 6 – full body warm up for open water swimmers

Every year for the past 6 years I teach at an international swim training camp and each year the swimmers have asked me to create online content that they can practice at home.  This program evolved from those requests!