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185
Workout

Freestyle

~1 h. 14 min.
~888 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.
Golf
1
Level: 1
6
Cossack squat in a bent-over position
1
Level: 1
10
Posterior deltoid stretch
1
Level: 1
15 sec.
Single leg hip hinge
1
Level: 1
5
Main exercises
Round 1
Burpee
7
Level: 2
8
Tilted march
6
Level: 2
12
Squat single arm (wide foot position)
6
Level: 2
15
A - Abduction
5
Level: 2
10
Side plank on single leg with hip lift
10
Level: 2
40 sec.
Pistol (with leg alteration)
5
Level: 1
10
Medium pull (one hand)
10
Level: 4
8
Y adduction
4
Level: 1
10
Pistol
7
Level: 3
10
Round 2
Burpee
7
Level: 2
8
Tilted march
6
Level: 2
12
Squat single arm (wide foot position)
6
Level: 2
15
A - Abduction
5
Level: 2
10
Side plank on single leg with hip lift
10
Level: 2
40 sec.
Pistol (with leg alteration)
5
Level: 1
10
Medium pull (one hand)
10
Level: 4
8
Y adduction
4
Level: 1
10
Pistol
7
Level: 3
10
Round 3
Burpee
7
Level: 2
8
Tilted march
6
Level: 2
12
Squat single arm (wide foot position)
6
Level: 2
15
A - Abduction
5
Level: 2
10
Side plank on single leg with hip lift
10
Level: 2
40 sec.
Pistol (with leg alteration)
5
Level: 1
10
Medium pull (one hand)
10
Level: 4
8
Y adduction
4
Level: 1
10
Pistol
7
Level: 3
10
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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