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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.
Shoulder rotation
1
Level: 1
8 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Press - T Adduction
7
Level: 3
6
PIstol - side lunge in balance single arm
7
Level: 2
6
Lunge with rotation
7
Level: 3
5
Sprinter start
7
Level: 2
10
Backward lunge single arm
6
Level: 4
12
Side lunge
6
Level: 3
12
Sprint start (alternating)
4
Level: 1
10
Balanced side lunge single arm
7
Level: 2
12
Round 2
Press - T Adduction
7
Level: 3
6
PIstol - side lunge in balance single arm
7
Level: 2
6
Lunge with rotation
7
Level: 3
5
Sprinter start
7
Level: 2
10
Backward lunge single arm
6
Level: 4
12
Side lunge
6
Level: 3
12
Sprint start (alternating)
4
Level: 1
10
Balanced side lunge single arm
7
Level: 2
12
Round 3
Press - T Adduction
7
Level: 3
6
PIstol - side lunge in balance single arm
7
Level: 2
6
Lunge with rotation
7
Level: 3
5
Sprinter start
7
Level: 2
10
Backward lunge single arm
6
Level: 4
12
Side lunge
6
Level: 3
12
Sprint start (alternating)
4
Level: 1
10
Balanced side lunge single arm
7
Level: 2
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

Comments

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