Team TYR has been hard at work earning top accolades and gearing up for the 2017 World Aquatics Championships beginning July 14th in Budapest, Hungary.

With incredible swims at the 2017 Summer National Championships in Indianapolis, Indiana, a number of team TYR athletes have packed their bags and qualified for spots on team USA’s highly competitive roster. For highlights from Indianapolis, read on below.

Matt Grevers

6x Olympic Medalist and 19x World Championship Medalist Matt Grevers brought home gold in the 100-meter backstroke, as well as placed third in the 50-meter back.

Kelsi Worrell

Olympic Gold Medalist, World & American Record Holder and 6x World Championship Medalist Kelsi Worrell dominated the pool, taking home gold in both the 50 and 100-meter butterfly races, as well as fourth place in the 100-meter freestyle.

Leah Smith

While she has predominantly been known as a freestyle specialist, 2x Olympic Medalist and 2x World Championship Medalist Leah Smith swam a world-class 4:33.86 in the 400-meter IM. With that performance she ranks second in the world heading into Championships. In addition, she also qualified to swim the 200, 400, 800 and 1500-meter freestyles, as well as the 4×200-meter freestyle relay. Smith earned the High Point Award after her impressive display at the meet and will be the only American athlete (male or female) to swim five individual events at World Championships.

Cody Miller

Olympic Gold Medalist, American Record Holder and 3x World Championship Medalist Cody Miller placed 2nd and 3rd in the 100 and 50-meter races respectively.

Jacob Pebley

2016 Olympian and 3x World Championship Medalist Jacob Pebley earned second in the 200-meter backstroke.

Michael Chadwick

4x Short Course World Championship medalist Michael Chadwick will remain a key relay player on the U.S. Team at the 2017 FINA World Championships after securing a spot on the 4×100-meter freestyle relay with his 5th place finish in the 100-meter freestyle. (His performances also earned him the chance to compete in the 50-meter and 100-meter freestyle events at the World University Games held at the end of August.)

Ashley Twichell

3x World Championship Medalist Ashley Twichell qualified for Budapest earlier in the month after winning the 10k at 2017 Open Water Nationals. Read more about her impressive journey to first place here.

Curious about how 4X Olympic Gold Medalist Matt Grevers maintains those abs of steel? Well, so were we- which is why we sat down with him during our most recent trip to Palm Springs to find out.

Like many of Matt’s fans, we were interested in hearing just how the 6’8” team TYR athlete keeps his core looking and feeling its strongest. But for a swimmer, having powerful stomach muscles is about a lot more than aesthetics. An activated core helps to properly connect, drive and fire up the arms and legs, promoting a streamlined body position in the water. Strength training through the torso also empowers athletes to not only improve technique, but to enhance propulsion for a faster swim. And really, who wouldn’t want to shave off a second or two?

So, what’s Matt’s secret? Well, aside from healthy eating and spending tons of time in the pool, Matt is quick to note the importance of land workouts. But if wandering your way through weights and medicine balls isn’t really your thing, have no fear. Below are six do-anywhere exercises that require nothing but your very own body weight. Incorporate these into your regular routine and we’re sure you’ll start to see results. After all, look at Matt!

Sit Ups

Leg Raises

Flutter Kicks 

Planks

Bicycle Twists

Heel Taps