Keep it simple. Do 3-4 workouts per week, 2 of them should be max and 2 should he hard. See examples below and post on Facebook group if you have questions.
Position yourself so you are either lying flat on a bench / box, or bent over, alternatively have the bands above you so you can mimic the swim technique. You should be able to alter the resistance by stretching the bands or adding a knot to make them shorter. Sessions should be 20-30 mins in length, no more.
Warm up 5 minutes easy alternate arms.
Start with one hand out straight at full reach and the other at your hip. With the outreached arm, pull through to your hip, as you do this, the hand at your hip should move in the opposite direction until it’s at full reach. Repeat this action, as you pull with one arm, the other should be going in reverse to the ‘start catch’ position. The recovery is a mirror opposite of the pull action.
10 X 30 seconds double arms front half with 30 seconds easy alternate arms recovery
10 X 30 seconds double arms back half with 30 seconds easy alternate arms recovery
20 X 30 seconds on / 30 seconds off, maximum effort alternate arms
20 X 30 seconds on / 30 seconds off, maximum effort double arms
15 X 1 minute alternate arms max effort with 1 minute very easy alternate arms recovery
15 X 1 minute double arms max effort with 1 minute very easy alternate arms recovery. Double arms is simply pulling back with both arms at same time.
15 X 1 minute as 30 seconds right arm only, 30 seconds left arm only, with 1 minute easy alternate arms recovery
4 X 5 minutes on and 1 minute off, alternate arms
4 X 5 minutes on and 1 minute off, double arms
You can repeat the above with any variation, completing 20-30 minutes, such as 4 X 6, 3 X 8, 4 X 7, 2 X 10, 2 X 12 etc, alternatively, complete a pyramid set such as 3/4/5/6/5/4/3.