If Dan Daly could only prescribe just 1 exercise for you as a swimmer, it would be the pullup, as it is the most swimming specific.  

Speaking of pullups...we recently spoke to UNCW Head Coach Bobby Guntoro about his pullup progression. Here is what he does with his athletes...  

"We’re doing 16 weeks progression. Main focus is quality 1 pull up at a time, then we shift to add quantity. First 4 weeks just baseline do 8 rounds of either 1 or 2 or 3, once a week. Then we go to 2x a week, adding quantity by 5-10% each week. Very individualize progression."

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