155
Workout

Long swim

~57 min.
~684 kcal

"Long swim": This functional loop workout is designed for swimmers who want to strengthen and develop all muscle groups. Including a variety of strength, flexibility and endurance exercises, it provides comprehensive body development and improves overall fitness.

Warm Up
T Stretch
1
Level: 1
8 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
L extension
1
Level: 1
8
Single leg hip hinge
1
Level: 1
5
Main exercises
Forearm flexion (single arm single leg )
10
Level: 2
6
Reverse plank leg abduction
6
Level: 3
12
Squats with external rotation
6
Level: 1
12
Forearm extension (reverse grip)
4
Level: 2
12
Pistol (with leg alteration)
5
Level: 1
10
I - Abduction
4
Level: 1
10
Squat jump (wide foot position)
9
Level: 2
15
Press - I Adduction
6
Level: 2
6
Forearm flexion (single arm single leg )
10
Level: 2
6
Reverse plank leg abduction
6
Level: 3
12
Squats with external rotation
6
Level: 1
12
Forearm extension (reverse grip)
4
Level: 2
12
Pistol (with leg alteration)
5
Level: 1
10
I - Abduction
4
Level: 1
10
Squat jump (wide foot position)
9
Level: 2
15
Press - I Adduction
6
Level: 2
6
Forearm flexion (single arm single leg )
10
Level: 2
6
Reverse plank leg abduction
6
Level: 3
12
Squats with external rotation
6
Level: 1
12
Forearm extension (reverse grip)
4
Level: 2
12
Pistol (with leg alteration)
5
Level: 1
10
I - Abduction
4
Level: 1
10
Squat jump (wide foot position)
9
Level: 2
15
Press - I Adduction
6
Level: 2
6