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To develop upper arm strength, leg scissor or frog kick, while improving circulo-respiratory endurance.

Procedure

1. Divide the swimmers into three groups; groups 1 and 3 on one side of the pool and group 2 on the other.
2. Start with group 1, making stride entry into water, leveling off with a strong scissor or frog kick; swim across tank with head up using vertical push up (arms only) to get out of pool.
3. Group 2 repeats b. in opposite direction, followed by group 3.
4. Continue drill for 5-10 minutes or for a specific number of Laps.
5. Variation: Have swimmers roll on back and back to front on trip across tank.

To strengthen upper body muscles; especially valuable for building up arm rotators.

Procedure

1. Arrange players around edge of pool in the water about three feet apart, facing deck.
2. Have players place hands on deck and lift body out of pool to straight arm position then lower to starting position.
3. Legs should be kept straight and together.
4. Repeat pool lifts 10-30 times.