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158
Workout

Hundred meters

~1 h. 4 min.
~768 kcal
⁉️ Comments

"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
Round 1
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
Round 2
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
Round 3
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
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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