Swimming workout from home

You just need two resistance bands (15kg) for this workout. The resistance band will assemble the water resistance. Higher resistance will require higher power from you. Fixate the resistance band to a fixed object (a training rack in the video) slightly above your elbow.  

At the starting position, you have to stand straight and bend your upper body to 90 degrees towards the pillar where you fixate the resistance band, just like the Japanese Bow. After that, each hand grabs a resistance band and raises it to the shoulder level. Please make sure that your upper body is as flat as possible. Then, you can start crawling your arms like a swimming freestyle stroke. This exercise can strengthen your shoulder, arm, and upper back muscles.

Program recommendation:
You can do 25 reps for each hand as a set and do 3 sets for both hands respectively. Alternatively, you try it with both hands to make it more challenging.
For advanced athletes, you can try with a 1-minute time interval as a set and do 3 sets in total.

A yoga mat and two gliding discs are needed for this exercise.

You can start by placing your knees on the yoga mat. Next, place your hands on two gliding discs respectively, keeping both hands straight, under the shoulders. To start with, you can push your left hand forward and bend your right hand. You can start doing the one arm movement back and forth to familiarize yourself with the exercise and then try with another side.

For the advanced level, you can do it with both hands moving or even do it with straight arms. Through this exercise, your core, chest and arms muscle will be trained. During the exercise, contracting your core muscles and tucking the back can keep you back flatter.

Program recommendation:
You can do 15 reps for each hand as a set and do 3 sets for both hands respectively. To make it more challenging, you can try it with 30 seconds per set instead of 15 reps.