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185
Workout

Speed ​​endurance training

~49 min.
~588 kcal
Female
⁉️ Comments

"Speed ​​endurance training": This functional loop workout is designed to improve speed endurance in swimmers. Includes a series of high-intensity exercises aimed at developing speed, endurance and improving the body's response to changes in pace in the pool.

Warm up
Y Stretch
1
Level: 1
9 sec.
Latissimus stretch
1
Level: 1
17 sec.
Forward fold
1
Level: 1
12 sec.
Biceps stretch
1
Level: 1
9 sec.
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Main exercises
Round 1
Explosive push ups
10
Level: 1
7
Balanced Side Lunge
9
Level: 3
14
Backward lunge single arm
12
Level: 8
7
Balanced side lunge single arm
10
Level: 3
14
Side lunge leg in the hinge
10
Level: 4
14
Round 2
Explosive push ups
10
Level: 1
7
Balanced Side Lunge
9
Level: 3
14
Backward lunge single arm
12
Level: 8
7
Balanced side lunge single arm
10
Level: 3
14
Side lunge leg in the hinge
10
Level: 4
14
Round 3
Explosive push ups
10
Level: 1
7
Balanced Side Lunge
9
Level: 3
14
Backward lunge single arm
12
Level: 8
7
Balanced side lunge single arm
10
Level: 3
14
Side lunge leg in the hinge
10
Level: 4
14
Round 4
Explosive push ups
10
Level: 1
7
Balanced Side Lunge
9
Level: 3
14
Backward lunge single arm
12
Level: 8
7
Balanced side lunge single arm
10
Level: 3
14
Side lunge leg in the hinge
10
Level: 4
14
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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