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Workout

Kathleen Ledecky

~20 min.
~240 kcal
⁉️ Comments

Kathleen Genevieve Ledecky (born 17 March 1997 in Bethesda, Maryland) is an American competitive swimmer specialising in freestyle (both long course and short course). She has won seven Olympic gold medals and 19 world championship gold medals. She is widely regarded as one of the greatest swimmers of all time.

Interesting Fact

In the 400-meter freestyle, Kathleen Ledecky finished with the time of 4 minutes 2,67 seconds, same as Michael Phelps. She challenged Michael to a race. 'You're tired so I can't say no to an easy win' - said Michael jokingly, but ended up declining the offer. ''I'm being serious, she is faster than all us men! I've never seen anything like this in my life', said Phelps.

Quote

It's an honour that people think I'm doing something impossible.

Warm up
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Square on forearms
2
Level: 2
10
Subscription needed
Reverse plank leg abduction
5
Level: 2
12
Subscription needed
Narrow grip pushups in plank
4
Level: 1
10
Subscription needed
Low pull
1
Level: 1
12
Subscription needed
Round 2
Square on forearms
2
Level: 2
10
Subscription needed
Reverse plank leg abduction
5
Level: 2
12
Subscription needed
Narrow grip pushups in plank
4
Level: 1
10
Subscription needed
Low pull
1
Level: 1
12
Subscription needed
Round 3
Square on forearms
2
Level: 2
10
Subscription needed
Reverse plank leg abduction
5
Level: 2
12
Subscription needed
Narrow grip pushups in plank
4
Level: 1
10
Subscription needed
Low pull
1
Level: 1
12
Subscription needed
Round 4
Squats (wide feet position)
3
Level: 1
15
Subscription needed
High pull
1
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
12
Subscription needed
Forearm flexion
3
Level: 1
12
Subscription needed
Round 5
Squats (wide feet position)
3
Level: 1
15
Subscription needed
High pull
1
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
12
Subscription needed
Forearm flexion
3
Level: 1
12
Subscription needed
Round 6
Squats (wide feet position)
3
Level: 1
15
Subscription needed
High pull
1
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
12
Subscription needed
Forearm flexion
3
Level: 1
12
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
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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