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Workout

Move your fins

~1 h. 13 min.
~876 kcal
⁉️ Comments

"Move your fins": This functional looping workout focuses on developing the speed and explosiveness needed for successful short-distance swimming. Includes complex and intense exercises aimed at improving the reaction and speed of movements, which helps improve the swimmer's starting and finishing skills.

Warm up
Lunges L
1
Level: 1
6
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Cross-legged incline
1
Level: 1
15 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Round 1
Square on arms
8
Level: 3
10
Squat jump
7
Level: 1
12
Pistol - Side lunge in balance
8
Level: 3
6
Sprinter start
10
Level: 4
10
Pistol (with leg alteration)
7
Level: 3
10
Overhead squats
7
Level: 2
12
Lower leg flexion (single leg )
10
Level: 4
6
Round 2
Square on arms
8
Level: 3
10
Squat jump
7
Level: 1
12
Pistol - Side lunge in balance
8
Level: 3
6
Sprinter start
10
Level: 4
10
Pistol (with leg alteration)
7
Level: 3
10
Overhead squats
7
Level: 2
12
Lower leg flexion (single leg )
10
Level: 4
6
Round 3
Square on arms
8
Level: 3
10
Squat jump
7
Level: 1
12
Pistol - Side lunge in balance
8
Level: 3
6
Sprinter start
10
Level: 4
10
Pistol (with leg alteration)
7
Level: 3
10
Overhead squats
7
Level: 2
12
Lower leg flexion (single leg )
10
Level: 4
6
Round 4
Square on arms
8
Level: 3
10
Squat jump
7
Level: 1
12
Pistol - Side lunge in balance
8
Level: 3
6
Sprinter start
10
Level: 4
10
Pistol (with leg alteration)
7
Level: 3
10
Overhead squats
7
Level: 2
12
Lower leg flexion (single leg )
10
Level: 4
6
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.

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