158
Workout

Hundred meters

~1 h. 4 min.
~768 kcal

"Hundred meters": This loop workout is designed for swimmers looking to improve their speed and endurance over short distances. Includes a series of high-intensity exercises designed to develop power and technique for 100-meter swims. Training helps improve starting skills, develop strength and improve short distance times.

Warm Up
T Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Tilt
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Sumo squat
1
Level: 2
10
Main exercises
Low pull - slide 1
7
Level: 1
6
Medium pull
7
Level: 4
12
Backward lunge single arm
6
Level: 4
12
Narrow grip pushups in plank
8
Level: 3
10
Butterfly
5
Level: 2
10
Squats (wide feet position)
5
Level: 3
15
High pull (single arm)
4
Level: 2
8
Press - T Adduction
5
Level: 2
6
High pull - Squat
4
Level: 2
12
Low pull - slide 1
7
Level: 1
6
Medium pull
7
Level: 4
12
Backward lunge single arm
6
Level: 4
12
Narrow grip pushups in plank
8
Level: 3
10
Butterfly
5
Level: 2
10
Squats (wide feet position)
5
Level: 3
15
High pull (single arm)
4
Level: 2
8
Press - T Adduction
5
Level: 2
6
High pull - Squat
4
Level: 2
12
Low pull - slide 1
7
Level: 1
6
Medium pull
7
Level: 4
12
Backward lunge single arm
6
Level: 4
12
Narrow grip pushups in plank
8
Level: 3
10
Butterfly
5
Level: 2
10
Squats (wide feet position)
5
Level: 3
15
High pull (single arm)
4
Level: 2
8
Press - T Adduction
5
Level: 2
6
High pull - Squat
4
Level: 2
12