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134
Workout

Short distance

~53 min.
~636 kcal
⁉️ Comments

"Short distance": This loop workout is designed for swimmers of all skill levels who are looking to improve their physical performance and technique. It includes a variety of strength, endurance and flexibility exercises that will help you achieve maximum results in the water.

Warm up
Shoulder rotation
1
Level: 1
9 sec.
Long Torso Twist Stretch
1
Level: 1
12 sec.
Cossack squat in a bent-over position
1
Level: 2
12
Widmill
1
Level: 1
12 sec.
Cross-legged incline
1
Level: 1
17 sec.
Main exercises
Round 1
Archer Pushups
10
Level: 4
12
Archer pull
8
Level: 3
12
Overhead squats
9
Level: 3
14
I - Abduction
9
Level: 3
12
Front squats
6
Level: 1
17
Squat - Y abduction
7
Level: 1
14
Archer Pushups
10
Level: 4
12
Archer pull
8
Level: 3
12
Overhead squats
9
Level: 3
14
I - Abduction
9
Level: 3
12
Front squats
6
Level: 1
17
Squat - Y abduction
7
Level: 1
14
Round 3
Archer Pushups
10
Level: 4
12
Archer pull
8
Level: 3
12
Overhead squats
9
Level: 3
14
I - Abduction
9
Level: 3
12
Front squats
6
Level: 1
17
Squat - Y abduction
7
Level: 1
14
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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