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200
Workout

Strength endurance

~1 h.
~720 kcal
Female
⁉️ 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
Golf
1
Level: 1
6
Forward fold
1
Level: 2
10 sec.
Shoulder rotation
1
Level: 1
8 sec.
Archerpose
1
Level: 1
5
Main exercises
Round 1
Pull with single arm with rotation and squats
9
Level: 3
10
Fly Squat
5
Level: 1
12
Pistol - Backward lunge single arm
8
Level: 2
6
Explosive push ups
9
Level: 1
6
I - Abduction
4
Level: 1
10
Hip extension (single leg)
10
Level: 4
6
Overhead squats
8
Level: 3
12
Y-T-I adduction
6
Level: 2
4
Pistol - cross lunge single arm
6
Level: 1
6
Round 2
Pull with single arm with rotation and squats
9
Level: 3
10
Fly Squat
5
Level: 1
12
Pistol - Backward lunge single arm
8
Level: 2
6
Explosive push ups
9
Level: 1
6
I - Abduction
4
Level: 1
10
Hip extension (single leg)
10
Level: 4
6
Overhead squats
8
Level: 3
12
Y-T-I adduction
6
Level: 2
4
Pistol - cross lunge single arm
6
Level: 1
6
Round 3
Pull with single arm with rotation and squats
9
Level: 3
10
Fly Squat
5
Level: 1
12
Pistol - Backward lunge single arm
8
Level: 2
6
Explosive push ups
9
Level: 1
6
I - Abduction
4
Level: 1
10
Hip extension (single leg)
10
Level: 4
6
Overhead squats
8
Level: 3
12
Y-T-I adduction
6
Level: 2
4
Pistol - cross lunge single arm
6
Level: 1
6
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
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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