Kurt's Complete Core Workout

29 July 2020

Kurt's core workout: 2 part program


Releasing Kurt's dryland stretching and core exercises earlier this month - the next instalment from the Australian Dolphin is 'Kurt's Complete Core Workout.'


Kurt's workout includes a dryland and swim session focusing on rotation, core strength and endurance.

The session starts with 3 core stretches

  • Rotation
  • Combined elevation
  • Hip flexor

3 core exercises

  • Dead bug
  • Superman
  • Pylo jumps


This is great core activation which can be done on it's own or prior to a swim session.


Kurt's swim session is a 1.4 - 2.4km set which focuses on core, activation and endurance.

Warm up

  • 200m:  50m free 50m backstroke repeat
  • 8 x 25m broken up into 4 sets of drills


Main set

The main set is a freestyle 100m focus with decreasing time and intensity.

  •  4 x 100m 70% - 20 seconds rest
  • 3 x 100m 80% - 15 seconds rest
  • 2 x 100m 90% - 10 seconds rest
  • 1 x 100m maximal effort

For an advanced session, swimmers can repeat the main set.


Well done! As Kurt says you will feel absolutely fired up after this core workout.



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