Warm up
Quick stretch, followed by pre-set.
Skills & drills
Mobility Workout for Swimmers
Mobility workout for swimmers!
All the computer and phone typing in modern society results in poor neural mobility. This set of mobilization helps restore motion in the nerves, reducing neurosensitivity and arm carrying position (shoulders rounded, etc.). In combination of this, it helps strengthen the back muscles and neck muscles, which are the result of swimmers’ posture.
Coach tips
COACH TIP
Start your workout with some stretching! Stretching before any workout increases your flexibility, helps you control your muscle strength and increases your blood circulation to get you warmed up and ready to go. Time to get your stretch on ;-)
Pre set
4 ROUNDS
distance: 160
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 20M | Choice | Easy | 10s |
| 20 seconds jumping jacks | |||
| 1 x 20M | Choice | Easy | 10s |
| 20 seconds mountain climbers | |||
| rest after round: 0s | |||
Main set
4 ROUNDS
distance: 120
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 10M | Choice | Easy | 10s |
| Squats | |||
| 1 x 8M | Choice | Easy | 10s |
| Plank Leg-Lifts, 8 each side (16 total) | |||
| 1 x 6M | Choice | Easy | 10s |
| Jumping Lunges, 6 each side (12 total) | |||
| 1 x 4M | Choice | Easy | 10s |
| Push-Ups | |||
| 1 x 2M | Choice | Easy | 10s |
| Burpees | |||
| rest after round: 60s | |||
Post set
1 ROUND
distance: 1
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 1M | Choice | Easy | 10s |
| SQUATS! |