OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

To help improve elite swimming performance, do this workout twice a week.


Exercises

Set 1: 1 round
Seated Leg Stretch
Seated Leg Stretch
1 minute
Hyperstreamline
1 minute
Dumbbell Lunges
Dumbbell Lunges
1 min 30 secs

Set 2: 3 rounds
Jump Rope
Jump Rope
1 minute
Rest
Rest
30 seconds

Set 3: 3 rounds
Wings On Balance Ball
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Roundhouses
Roundhouses
1 minute
Rest
Rest
30 seconds
Straight Punches
Straight Punches
1 minute
Rest
Rest
30 seconds
Windmill Punches
1 minute
Rest
30 seconds
Rapid Punches
Rapid Punches
1 minute
Rest
Rest
30 seconds

Set 5: 3 rounds
Ab Wheel
1 minute
Rest
Rest
30 seconds

Set 6: 3 rounds
Plyo Jacks
Plyo Jacks
1 minute
Rest
Rest
30 seconds

Set 7: 3 rounds
Medicine Ball Pullovers on Stability Ball
Medicine Ball Pullovers on Stability Ball
1 minute
Rest
Rest
30 seconds

Set 8: 3 rounds
Pull-ups
Pull-ups
1 minute
Elevated Chest Dips
1 minute
Rest
Rest
30 seconds

Set 9: 3 rounds
Overhead Tricep Extension with Band
1 minute
Rest
30 seconds

Set 10: 3 rounds
Rowing
Rowing
1 minute
Rest
Rest
30 seconds

Set 11: 3 rounds
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
30 seconds

Set 12: 3 rounds
Leg Extensions
1 minute
Rest
Rest
30 seconds

Set 13: 3 rounds
Supine Leg Lifts
1 minute
Rest
Rest
30 seconds

Set 14: 3 rounds
Squats
Squats
1 minute
Rest
Rest
30 seconds

Set 15: 3 rounds
Swimmers High Elbow Pull With Band
1 minute
Rest
Rest
30 seconds


Related Workouts

  • Full Body With Cardio
    Full Body With Cardio
    54 mins 50 secs, Intense
  • Cardio Extreme
    Cardio Extreme
    50 minutes, Intense
  • Full Body Workout
    Full Body Workout
    1 hr 5 mins 35 secs, Intense
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate
  • Antony Nicou's Daily Workout
    Antony Nicou's Daily Workout
    1 hr 12 mins 15 secs, Intense
  • Abs And Cardio Burn
    Abs And Cardio Burn
    1 hour, Moderate

Start Online Personal Training with Siphiwe Baleka to access this workout.

Start 1:1 Training




You Might Also Like

Hot 60 Yoga

Hot 60 Yoga

Moderate Ic_time_32x32 60 mins  
Long & Strong

Long & Strong

Moderate Ic_time_32x32 10 mins  
Legs   Ic_workout_dumbbell_32x32 Chair
Sprinting Speed

Sprinting Speed

Moderate Ic_time_32x32 15 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbell
Bubble Butt

Bubble Butt

Moderate Ic_time_32x32 8 mins  
Lower Body  
TRC Aerobic Swimming Workouts Week 2

TRC Aerobic Swimming Workouts Week 2

Intense Ic_time_32x32 90 mins  
Full Body  
Pull Through

Pull Through

Intense Ic_time_32x32 12 mins  
Core   Ic_workout_dumbbell_32x32 Wall, Pull Up Bar

Workout Categories