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Bulletproof Swimmer

A series of exercise cycles that will move from protecting to strengthening your shoulder. As we progress, core exercises will be added. If you have the consistency and patience to follow along, and we receive positive feedback this program  will

  • decrease your chance of injury, 

  • ensure your core is strong enough to transfer power and

  • ​amaze your friends and relatives with your athletic prowess

If in doubt about how to do an exercise - don't do it. Click on the links to watch a demonstration, ask a qualified instructor and be careful.

The exercises can be done at home, with minimal equipment but use your judgment, and follow the program carefully. More is not better.

Question and comments to ken@swimkingston.ca 

Most of these exercises require some form of resistance - if you can't find bands, we will soon have various bands available at the pool, and dumbbells can be replaced by cans of soups, water bottles half filled or filled with sand or water.

Alternate Day 1 and Day 2 every 24-36 hours. Do not increase the resistance until you can do 12 reps of the required number of sets.

Unless the protocol states otherwise, look for resistance (band thickness or a weight) that causes you to fatigue out or lose control of your  technique between 7-10 repetitions.

When you have mastered the technique and have done the cycle 10 times you will be ready for phase 2. It will involve fewer repetitions of these exercises, more advanced ones will be added and we can start to incorporate some core work

Day 1

Twice thru 4 different exercises - aim for 7-10 reps each time unless otherwise indicated

  1. Hawkins
    8 small circles clockwise, 8 small circles counter clockwise, 8 back and forth, 8 up and down  - repeat 2-4 times with right arm, 2-4 times with left arm.
    FOCUS  - Arm straight up, shoulder follows. Ensure you are reaching toward the ceiling throughout the exercise.

  2. Transitions
    Top and bottom counts as 1 rep.
    FOCUS - keep the distance between your hand constant as you move up and down.

  3. Side lying external rotations
    FOCUS - lift the weight as high as possible without rolling your shoulders or body backwards​.

  4. Scapular Pushups
    12 reps - if needed do 2 x 6 reps or 3 x 4 reps.
    FOCUS - maximum range of motion from down to up

Day 2

Twice thru 4 different exercises - aim for 7-10 reps each time unless otherwise indicated

  1. D2's
    ​FOCUS - arm should rotate so that at the at the start and finish, your thumb points backwards. Finish the movement with your hand above your head.

  2. Hawkins lateral
    8 small circles clockwise, 8 small circles counter clockwise, 8 back and forth, 8 up and down  - repeat 2-4 times with right arm, 2-4 times with left arm​.
    FOCUS - ensure you are reaching toward the ceiling throughout the exercise.

  3. Cheerleaders
    Horizontal/diagonal/diagonal counts as 1 rep start with 3-4 reps work to 8 then increase tension.
    FOCUS - maintain good posture with shoulders retracted throughout.

  4. T-Y-I 
    2 lifts at each of the three positions count as 1 rep. Do 8 reps - rest as needed.
    FOCUS - before lifting arms off the ground ensure your shoulder blades are pulled down and back.