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200
Workout

Strength endurance

~1 h.
~720 kcal
⁉️ Comments

"Strength endurance": This functional loop workout is specifically designed for swimmers looking to improve their strength endurance in the pool. Includes intense exercises targeting multiple muscle groups to build strength and endurance, allowing swimmers to maintain a high pace and efficiency throughout the race.

Warm up
L extension
1
Level: 1
8
Subscription needed
Golf
1
Level: 1
6
Subscription needed
Forward fold
1
Level: 2
10 sec.
Subscription needed
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Archerpose
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Fly Squat
5
Level: 1
12
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
Explosive push ups
9
Level: 1
6
Subscription needed
I - Abduction
4
Level: 1
10
Subscription needed
Hip extension (single leg)
10
Level: 4
6
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Y-T-I adduction
6
Level: 2
4
Subscription needed
Pistol - cross lunge single arm
6
Level: 1
6
Subscription needed
Round 2
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Fly Squat
5
Level: 1
12
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
Explosive push ups
9
Level: 1
6
Subscription needed
I - Abduction
4
Level: 1
10
Subscription needed
Hip extension (single leg)
10
Level: 4
6
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Y-T-I adduction
6
Level: 2
4
Subscription needed
Pistol - cross lunge single arm
6
Level: 1
6
Subscription needed
Round 3
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Fly Squat
5
Level: 1
12
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
Explosive push ups
9
Level: 1
6
Subscription needed
I - Abduction
4
Level: 1
10
Subscription needed
Hip extension (single leg)
10
Level: 4
6
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Y-T-I adduction
6
Level: 2
4
Subscription needed
Pistol - cross lunge single arm
6
Level: 1
6
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
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.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

Comments

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