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265
Workout

Long water

~1 h. 14 min.
~888 kcal
⁉️ Comments

"Long water": This functional loop workout is designed specifically for swimmers preparing for long distance events. It includes a variety of exercises for all muscle groups aimed at improving overall endurance and strength. Training helps develop muscular and cardiovascular endurance, which is essential for successful long-distance swimming.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Main exercises
Round 1
Push ups side crunch
6
Level: 1
6
Back extension
8
Level: 5
10
Single arm pull with rotation
9
Level: 3
10
Hip drop
8
Level: 8
10
Burpee
9
Level: 3
8
Explosive push ups
9
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Plank with rotation
9
Level: 5
40 sec.
Round 2
Push ups side crunch
6
Level: 1
6
Back extension
8
Level: 5
10
Single arm pull with rotation
9
Level: 3
10
Hip drop
8
Level: 8
10
Burpee
9
Level: 3
8
Explosive push ups
9
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Plank with rotation
9
Level: 5
40 sec.
Round 3
Push ups side crunch
6
Level: 1
6
Back extension
8
Level: 5
10
Single arm pull with rotation
9
Level: 3
10
Hip drop
8
Level: 8
10
Burpee
9
Level: 3
8
Explosive push ups
9
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Plank with rotation
9
Level: 5
40 sec.
Round 4
Push ups side crunch
6
Level: 1
6
Back extension
8
Level: 5
10
Single arm pull with rotation
9
Level: 3
10
Hip drop
8
Level: 8
10
Burpee
9
Level: 3
8
Explosive push ups
9
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Plank with rotation
9
Level: 5
40 sec.
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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