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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
Embryo
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Round 1
Square on forearms
2
Level: 2
10
Reverse plank leg abduction
5
Level: 2
12
Narrow grip pushups in plank
4
Level: 1
10
Low pull
1
Level: 1
12
Round 2
Square on forearms
2
Level: 2
10
Reverse plank leg abduction
5
Level: 2
12
Narrow grip pushups in plank
4
Level: 1
10
Low pull
1
Level: 1
12
Round 3
Square on forearms
2
Level: 2
10
Reverse plank leg abduction
5
Level: 2
12
Narrow grip pushups in plank
4
Level: 1
10
Low pull
1
Level: 1
12
Round 4
Squats (wide feet position)
3
Level: 1
15
High pull
1
Level: 1
12
Exit to plank
3
Level: 1
12
Forearm flexion
3
Level: 1
12
Round 5
Squats (wide feet position)
3
Level: 1
15
High pull
1
Level: 1
12
Exit to plank
3
Level: 1
12
Forearm flexion
3
Level: 1
12
Round 6
Squats (wide feet position)
3
Level: 1
15
High pull
1
Level: 1
12
Exit to plank
3
Level: 1
12
Forearm flexion
3
Level: 1
12
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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