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191
Workout

Quick start

~1 h. 1 min.
~732 kcal
⁉️ Comments

"Quick Start": This functional loop workout is designed for swimmers looking to improve their starting ability and acceleration over the course. Combining strength, speed and coordination exercises, it is aimed at developing the powerful and fast movements necessary for a successful start in swimming. The workout also includes some stretching in the warm-up to maintain optimal range of motion and prevent injury.

Warm up
M Stretch
1
Level: 1
9 sec.
Golf
1
Level: 1
7
Lower leg extension
1
Level: 1
16 sec.
L extension
1
Level: 1
9
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Main exercises
Round 1
Squat jump (wide foot position)
12
Level: 3
17
Front jump squats
12
Level: 4
17
Push-ups - Crunch
10
Level: 3
7
Squat - Y abduction
10
Level: 3
14
Pistol
9
Level: 4
12
March
5
Level: 2
14
Sumo squats
5
Level: 1
17
Pull-up with a wide grip
9
Level: 3
7
Round 2
Squat jump (wide foot position)
12
Level: 3
17
Front jump squats
12
Level: 4
17
Push-ups - Crunch
10
Level: 3
7
Squat - Y abduction
10
Level: 3
14
Pistol
9
Level: 4
12
March
5
Level: 2
14
Sumo squats
5
Level: 1
17
Pull-up with a wide grip
9
Level: 3
7
Round 3
Squat jump (wide foot position)
12
Level: 3
17
Front jump squats
12
Level: 4
17
Push-ups - Crunch
10
Level: 3
7
Squat - Y abduction
10
Level: 3
14
Pistol
9
Level: 4
12
March
5
Level: 2
14
Sumo squats
5
Level: 1
17
Pull-up with a wide grip
9
Level: 3
7
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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