TrainersEye · Session of the Day · Swimming · #097

Swimming Freestyle & Backstroke — Long-Axis Rotational Power

Body-roll driven cross-body sling power — alternating pull with hips leading the rotation · Stage · Taper & Meet Week (sharp & loose)

Target ≈ 50 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Scapular, cuff & ankle priming · 6-8 min

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1	Ankle Dorsiflexionpainless range only — any pinch overhead ends the drill	2 × 10
2	Band External Rotation — posterior cuffsteady breathing rhythm	8 + 8
3	Rear Delt Flypull twice what you press — the back of the shoulder is the armor	2 × 12

Phase 2 · Starts, Turns & Streamline Elasticity8-10 min · 100% intent · every rep finishes in locked streamline · full rest

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	1	Turn Push-Off — Jump & Streamline Stickfinish in streamline — biceps on ears, ribs down, locked	2 × 3
	2	Lateral Boundfinish in streamline — biceps on ears, ribs down, locked	2 × 3

Phase 3 · Propulsive Pull Ballistics10-12 min · high-velocity pulls, elbow never drops · rest 60-90 s

Time__ : __

1	Medicine Ball Slamhips lead the roll — power crosses the body	2 × 6
2	Landmine Rotationhigh elbow — fingertips down, forearm is the paddle	3 × 6/side
3	Hollow-Body Pulloverno fishtail — hips stay quiet while arms drive	3 × 8

Progression: Taper rule: dryland shrinks before the meet — 2 crisp sets, cuff care daily, nothing heavy within 72 h of racing. Loose shoulders, locked core, fast hands.

Phase 4 · Swimming Strength & Shoulder Armor16-20 min · pull-dominant + cuff supersets · rest 2 min

Time__ : __

1	Pull-Uphigh elbow — fingertips down, forearm is the paddle	2 × 5	kg
2	Kettlebell Swinghips lead the roll — power crosses the body	3 × 6	kg
3	Band Pull-Apartpull twice what you press — the back of the shoulder is the armor	3 × 12
4	V-Uphollow body — low back glued down, one rigid cylinder	3 × 8

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Overhead Lat Traction Stretchsteady breathing rhythm	45 s/side
2	Doorway Pec Stretchsteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Swim shoulders are built from behind — pull twice what you press, painless overhead range only, stop at any shoulder pinch. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.