PHOENIX, Arizona, February 19. JR Rosania, Swimming World Magazine's go-to guy for all things strength, is back today with three exercises to improve kicking power and tighten up streamlines.

Olympic trials sprint freestyle qualifier Darren Brubaker demonstrates the exercises, done in a quick succession. He starts with a supine flutter kick done with med ball chest presses. Next, he moves into a decline streamline sit-up, exploding up into the streamline position, extending a plate weight above his head. He finishes the series with fast seated bicycling, tossing a med ball between his legs.

Doing these exercises will not only make a swimmer more explosive off the walls and start, they will improve overall leg, core and arm strength.

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