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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


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<small><i>Start Online Personal Training with <a href="/people/FitnessTrucking">Siphiwe Baleka</a> to access this workout.</i></small>

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