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Description

This is the routine prescribed for swimmers at the infamous Race Club in Islamorada, FL where Olympic champion Gary Hall Sr. Is the coach.


Exercises

Set 1: 1 round
Hyper Streamline
1 minute
Toe Touches
30 seconds
Lying Spinal Twist
Lying Spinal Twist
1 min 30 secs
Thread the Needle Stretch
Thread the Needle Stretch
1 min 30 secs
Scissors in Bridge
Scissors in Bridge
1 minute
Ten Leg Splits Side To Side
20 seconds
Flutter Kicks In Bridge
1 minute
Head to Knee
Head to Knee
2 minutes
Warrior 1 with High Lunge - Right
Warrior 1 with High Lunge - Right
1 minute
Warrior 1 with High Lunge - Left
Warrior 1 with High Lunge - Left
1 minute
Breaststroke Squat Pushups In Streamline
1 minute
Freestyle Squat Pushups Into Streamline
1 minute
Ankle Sit
Ankle Sit
2 minutes
Flutter Kicks
Flutter Kicks
1 minute
Flick Kicks
Flick Kicks
1 minute
Rest
2 seconds
Rest
2 seconds

Set 2: 10 rounds
Downward Facing Dog
Downward Facing Dog
5 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
5 seconds

Set 3: 1 round
Pec Opener
Pec Opener
1 minute
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Tricep Stretch
Right Tricep Stretch
15 seconds
Left Tricep Stretch
Left Tricep Stretch
15 seconds
Left Triangle Arm Circles
Left Triangle Arm Circles
35 seconds
Right Triangle
Right Triangle
35 seconds


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