PVC Physical Strategy 7

The Core Challenge #2

Your core plays a major role in swimming fast. The stronger you make it, the faster you’ll swim. Perform each exercise six days in a row, and record your results in the space provided.

Hollow Hold With Feet Off Ground

  • Lie face up on the ground with your arms at your sides, knees bent, and feet off the ground.
  • Tighten your abdominal muscles (as hard as you can) like a corset to set your core.
  • Maintaining a set core is critical.
  • Lift your shoulders off the ground, making sure to keep your lower back in a stable and fixed position.
  • While lifting your shoulders, reach your arms towards the tops of your knees.
  • Platinum: 4 rounds of 120 seconds
  • Gold: 4 rounds of 90 seconds
  • Silver: 4 rounds of 60 seconds
  • Bronze: 4 rounds of 30 seconds


  • Lie face up on the ground (on a soft surface) with your arms fully extended straight back behind your head and your legs fully extended in front of you.
  • Raise your upper body and lower body off the ground approximately 35-degrees.
  • Exhale and bend at your waist while raising your legs and arms (even higher) to meet in a jackknife movement.
  • Slowly lower your arms and legs back to the starting position, inhaling as you do so.
  • Platinum: 4 rounds of 12
  • Gold: 4 rounds of 9
  • Silver: 4 rounds of 7
  • Bronze: 4 rounds of 5

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