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185
Workout

Freestyle

~1 h. 6 min.
~792 kcal
⁉️ Comments

"Freestyle": This functional loop workout is designed for swimmers who want to improve their physical performance. It includes exercises to strengthen key muscle groups, increase endurance and develop the upper shoulder girdle. The training also helps improve coordination and endurance, which helps improve overall performance in the water.

Warm up
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Golf
1
Level: 1
6
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Burpee
7
Level: 2
8
Tilted march
6
Level: 2
12
Subscription needed
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
Side plank on single leg with hip lift
10
Level: 2
40 sec.
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Medium pull (one hand)
10
Level: 4
8
Subscription needed
Y adduction
4
Level: 1
10
Subscription needed
Pistol
7
Level: 3
10
Subscription needed
Round 2
Burpee
7
Level: 2
8
Tilted march
6
Level: 2
12
Subscription needed
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
Side plank on single leg with hip lift
10
Level: 2
40 sec.
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Medium pull (one hand)
10
Level: 4
8
Subscription needed
Y adduction
4
Level: 1
10
Subscription needed
Pistol
7
Level: 3
10
Subscription needed
Round 3
Burpee
7
Level: 2
8
Tilted march
6
Level: 2
12
Subscription needed
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
Side plank on single leg with hip lift
10
Level: 2
40 sec.
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Medium pull (one hand)
10
Level: 4
8
Subscription needed
Y adduction
4
Level: 1
10
Subscription needed
Pistol
7
Level: 3
10
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

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