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158
Workout

Second wind

~56 min.
~672 kcal
⁉️ Comments

"Second wind": This functional loop workout focuses on developing the speed and strength needed for successful swimming. Includes numerous jumping exercises designed to improve the speed, strength and endurance of the leg muscles, which helps overcome water resistance more effectively and improves overall performance in the pool.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Widmill
1
Level: 1
10 sec.
Subscription needed
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Press - T Adduction
7
Level: 3
6
Subscription needed
PIstol - side lunge in balance single arm
7
Level: 2
6
Subscription needed
Lunge with rotation
7
Level: 3
5
Subscription needed
Sprinter start
7
Level: 2
10
Subscription needed
Backward lunge single arm
6
Level: 4
12
Subscription needed
Side lunge
6
Level: 3
12
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Round 2
Press - T Adduction
7
Level: 3
6
Subscription needed
PIstol - side lunge in balance single arm
7
Level: 2
6
Subscription needed
Lunge with rotation
7
Level: 3
5
Subscription needed
Sprinter start
7
Level: 2
10
Subscription needed
Backward lunge single arm
6
Level: 4
12
Subscription needed
Side lunge
6
Level: 3
12
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Round 3
Press - T Adduction
7
Level: 3
6
Subscription needed
PIstol - side lunge in balance single arm
7
Level: 2
6
Subscription needed
Lunge with rotation
7
Level: 3
5
Subscription needed
Sprinter start
7
Level: 2
10
Subscription needed
Backward lunge single arm
6
Level: 4
12
Subscription needed
Side lunge
6
Level: 3
12
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Cool down
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
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.

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