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169
Workout

Endurance training

~1 h. 3 min.
~756 kcal
Male
⁉️ Comments

"Endurance training": This functional loop workout is designed to strengthen the cardiovascular system and increase swimmers' endurance. Includes a series of exercises of varying intensity and duration that will help improve the body's ability to swim for long periods of time.

Warm up
T Stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
10
Widmill
1
Level: 1
13 sec.
Archerpose
1
Level: 1
7
Main exercises
Round 1
Spider-Man (single leg )
12
Level: 3
10
Pike (sideways with rotation)
10
Level: 3
10
Backward lunge with leg change
8
Level: 4
16
Spider-Man
8
Level: 2
13
Side plank standing
5
Level: 1
52 sec.
Pull with single arm with rotation and squats
12
Level: 3
13
Overhead Forearm extension (single arm)
5
Level: 1
10
Low pull - slide Y
12
Level: 2
8
Round 2
Spider-Man (single leg )
12
Level: 3
10
Pike (sideways with rotation)
10
Level: 3
10
Backward lunge with leg change
8
Level: 4
16
Spider-Man
8
Level: 2
13
Side plank standing
5
Level: 1
52 sec.
Pull with single arm with rotation and squats
12
Level: 3
13
Overhead Forearm extension (single arm)
5
Level: 1
10
Low pull - slide Y
12
Level: 2
8
Round 3
Spider-Man (single leg )
12
Level: 3
10
Pike (sideways with rotation)
10
Level: 3
10
Backward lunge with leg change
8
Level: 4
16
Spider-Man
8
Level: 2
13
Side plank standing
5
Level: 1
52 sec.
Pull with single arm with rotation and squats
12
Level: 3
13
Overhead Forearm extension (single arm)
5
Level: 1
10
Low pull - slide Y
12
Level: 2
8
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

Comments

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