Swimming Inspired Workout 1

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Swimming Inspired Workout 1

Workout 1 | Workout 2 | Workout 3 | Workout 4 |

This workout focuses on strength, with the inclusion of plyometrics and total body exercises, such as lunges with overhead press, push-ups with a single leg raise and spider walks. These full body integrated movements translate well to swimming, as the strokes performed in the sport also involve the recruitment of all major muscles.

WARM-UP

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Hip Hinge

The purpose of the exercise is to improve the hip range-of-motion and strengthen the hip extensors. Perfom 2 sets of 10-12 repetitions.

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Supermans

Perfom 2 sets of 10-12 repetitions.

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Supine Snow Angel (Wipers) Exercise

Lie supine with knees bent and feet flat on the floor. Exhale, engage abdominal muscles, and slide arms along floor with elbows bent until the hands touch overhead without arching the lower-back; inhale and slowly return to starting position. Perform 2 sets of 10-12 reps.

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Stability Ball Shoulder Stabilization

Perform 2 sets of 10-12 repetitions.

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

WORKOUT

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Spider Walks

Perform 2-3 sets of 8-12 repetitions.

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Push-up with Single-leg Raise

Perform 2-3 sets of 8-12 repetitions on each leg.

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Lunge with Overhead Press

Perform 2-3 sets of 8-12 repetitions on each leg.

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Overhead Medicine Ball Slams

Perform 2-3 sets of 8-12 repetitions.

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Reverse Medicine Ball Throw

Perform 2-3 sets of 8-12 repetitions.

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

COOLDOWN

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Supine Hip Flexor Stretch

Hinge and reach forward to the point of tension in the stretch, avoiding bouncing or push to a point of pain. Hold this position for 20-30 seconds. Relax and returning to your starting position. Repeat 2 times on each leg.

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90 Lat Stretch

Hold position for 20-30 seconds, return to a starting position; rest 20-30 seconds, repeat stretch 1 more time for a total of 2 sets.

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Childs Pose

Hold this position for 3-5 slow, deep breaths (approximately 20-30 seconds). Repeat for a total of 2 total sets.

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Standing Triangle Straddle Bends

Hold for 3-5 slow, deep breaths (approximately 20-30 seconds) and repeat on the other side. Repeat stretch 1 more time on each side for a total of 2 sets.

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

Comments

  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
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