One of the sport’s fastest swimmers, Challenge Family pro ambassador Kieran Lindars, is stuck at home right now as Great Britain deals with the Coronavirus COVID-19 Pandemic. That doesn’t mean he’s not training.

As part of Challenge Family’s training and recipes page, Lindars has provided an extensive indoor swim training program – you can check it out here – focused on swim technique, conditioning and flexibility. The plan is divided into different levels so it is appropriate for everyone from beginners to elite athletes.

He explains the exercises in the video below:

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Using bands or surgical tubing, Lindars’ program runs through a number of specific exercises designed to help you work on your stroke. Those include:

Double arm catch isolation–using both arms, pull down with the forearm until the elbow joint reaches around a 90-degrees.

Single arm catch isolation-using one arm, pull down with the forearm until the elbow joint reaches around a 90-degree bend.

Double arm elbow extensions-Lock both elbows into the side of the body. Without moving your elbows, straighten the arms backwards until they are straight.

Double armfull pull throughs–start with the “Double arm catch isolation” and push through fully as if you were swimming.

Single arm full pull throughs–start with the “Single arm catch isolation” and push through fully as if you were swimming.

Swimming action –repeat the “Single arm full pull through” but alternate the arms to mirror a swimming action.

Depending on your level, you would do between 10 and 20 repetitions of each exercise, followed by two sets of 20 to 40 seconds of the “swimming action.”

Lindars’ program also outlines an extensive strength and flexibility routine sure to help triathletes of all levels maintain fitness without having to leave the confines of their own home.