Swimming requires a tremendous amount of instantaneous stability in the overhead position. Reduce your risk for developing "swimmer shoulder" by first developing the position and strength required in the water, on land. 

This 8 week program is a progressive series of should stability and strength exercises that builds from the ground up, using bodyweight, suspension trainer, kettlebell and band movements. 

Month 1 progresses in volume alternating through an A and B workout 2-3x per week, progressing to more advanced patterns and volume in month two with a similar periodization. 

This program assumes the prerequisite overhead shoulder mobility, which you can learn to assess and improve in our Mobility for Swimmers program. https://marketplace.trainheroic.com/workout-plan/program/daly-program-1611799205

These programs are not intended to diagnose or treat pain. Please consult a physician if you are in pain, or experience it at any time throughout the program.