Скачать или смотреть Core muscles is key in swimming (more info in comments)

Training the abdominal muscles and strengthening core stability plays a key role in swimming efficiency. The core affects more than 90% of any athlete's movements; in swimming, it supports large muscle groups that help power through the water. Core strength and stability promote muscular balance and equal distribution of force throughout the body.

Here are swim-specific exercises to include in your activation routine to increase core strength and optimize performance in the water.

Front Plank. Get into a prone position with only your toes and forearms on the ground. Align your body straight as a board and keep your gaze low to avoid excessive strain on the spine
Side plank. Place your left ankle on the ground with your right on top of it. Place your right forearm on the ground, pointing out so your elbow is directly under your shoulder and your right arm along your side. Ensure your body is aligned from shoulder to ankle, then stretch your left arm up over your head.
Swimming with a kickboard. Instead of using a pull buoy hold a kickboard between and do your arm intervals. Here we really talk about a simple kickboard.
Swimming with a rubber band around your ankles. Lose the kickboard or the pull buoy and swim your arm intervals by keeping your legs close to the surface.

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