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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
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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