Purpose: The speed of exhalation over one second correlates with 100-m success in National caliber swimmers. Also, intra-abdominal pressure correlates with higher swimming velocities. Therefore, integrating the breathing, while creating high intra-abdominal pressure is one mechanism for improving core strength on land. Combine this with arm integration and you have one swimming appropriate core exercise! Directions: Set-up an elastic band or have a partner behind you. Tighten your abdominals, by bracing your core musculature. Next, pull down on the elastic band or against a stable surface (like a partner) and maximally exhale your air. Slowly return the arms overhead and relax your core.