Purpose: Ring Swings are a speed-strength exercise to improve arm speed in freestyle in butterfly. Unlike other training devices, it utilizes full shoulder range of motion.

Directions: Take two hula-hoops or exercise rings and wrap a plastic or garbage bag around the ring. Hold the rings in each hand at the bottom of the ring and swing your arms as fast as you can, mimicking freestyle or butterfly. Perform in short burst to enhance arm speed gains.