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149
Workout

Underwater race

~1 h. 6 min.
~792 kcal
⁉️ Comments

"Underwater race": This looping workout is for swimmers looking for a more intense challenge for their body. It includes strength and endurance exercises designed to develop the muscle strength and power needed to successfully swim over a variety of distances.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Rotation 1
1
Level: 1
8
Sumo squat
1
Level: 1
10
Shoulder rotation
1
Level: 1
8 sec.
Single leg hip hinge
1
Level: 2
5
Main exercises
Round 1
High pull - slide T
9
Level: 2
6
High pull - Squat
4
Level: 2
12
Swimmer start
7
Level: 2
10
T slide
7
Level: 1
12
Square on arms
4
Level: 1
10
Reverse plank leg abduction
4
Level: 1
12
Chain triceps extension reverse grip
4
Level: 2
12
Squat - T abduction
5
Level: 1
12
Squats
4
Level: 2
20
Round 2
High pull - slide T
9
Level: 2
6
High pull - Squat
4
Level: 2
12
Swimmer start
7
Level: 2
10
T slide
7
Level: 1
12
Square on arms
4
Level: 1
10
Reverse plank leg abduction
4
Level: 1
12
Chain triceps extension reverse grip
4
Level: 2
12
Squat - T abduction
5
Level: 1
12
Squats
4
Level: 2
20
Round 3
High pull - slide T
9
Level: 2
6
High pull - Squat
4
Level: 2
12
Swimmer start
7
Level: 2
10
T slide
7
Level: 1
12
Square on arms
4
Level: 1
10
Reverse plank leg abduction
4
Level: 1
12
Chain triceps extension reverse grip
4
Level: 2
12
Squat - T abduction
5
Level: 1
12
Squats
4
Level: 2
20
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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