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173
Workout

High-speed swimming

~55 min.
~660 kcal
⁉️ Comments

"High-speed swimming": This functional loop workout is designed for swimmers looking to improve their swimming speed and power. Includes a series of intense exercises designed to develop strength and endurance during high-speed swimming. The training helps swimmers perform better in competitions through improved technique, endurance and speed.

Warm up
T Stretch
1
Level: 1
8 sec.
Neck extension
1
Level: 1
6
Single leg hip hinge
1
Level: 2
5
Forward lunge
1
Level: 1
15 sec.
Tilt
1
Level: 1
8
Main exercises
Round 1
High pull - slide Y
7
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Backward lunge single arm
7
Level: 5
12
Forearm flexion (single arm single leg )
7
Level: 1
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Squat - I abduction
8
Level: 2
12
Overhead squats
7
Level: 2
12
Butterfly
7
Level: 3
10
Round 2
High pull - slide Y
7
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Backward lunge single arm
7
Level: 5
12
Forearm flexion (single arm single leg )
7
Level: 1
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Squat - I abduction
8
Level: 2
12
Overhead squats
7
Level: 2
12
Butterfly
7
Level: 3
10
Round 3
High pull - slide Y
7
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Backward lunge single arm
7
Level: 5
12
Forearm flexion (single arm single leg )
7
Level: 1
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Squat - I abduction
8
Level: 2
12
Overhead squats
7
Level: 2
12
Butterfly
7
Level: 3
10
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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