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Admiral Mark Heinrich: 4 Key Exercises for the Pool

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Admiral Mark Heinrich talks about four proven but neglected workout routines all swimmers should taking advantage of.

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Admiral Mark Heinrich: 4 Key Exercises for the Pool

  1. 1. G R E A T E X E R C I S E S F O R T H E P O O L A D M I R A L M A R K H E I N R I C H
  2. 2. S W I M W O R K O U T S F O R C A R D I O I recommend sprints or fast swims with a kickboard or underwater swims for 20­ 30 minutes at a time. This will get your lungs and heart heavily involved and allow the blood to move through your body providing oxygen rich cells to your body. This will decrease fatigue and lactic acid buildup, which cuts down on the burning sensation in your muscles when exercising. After your 20­30 minutes of fast swimming, slow down to and easy pace, which will burn fat at a higher rate in the second half of the workout.
  3. 3. W O R K O U T ­5 x 50m sprint freestyle (change strokes as desired) – Rest with 20 seconds (hydrate if needed) – 5 x 100m sprints — any stroke – Rest 40­60 seconds 1
  4. 4. – 5 x 50­100m sprint/rest with 50m kickboard using flutterkicks – 5 x 50­100m sprint/rest with 50m kick board using breast or dolphin kick Use fins for 15­30 minutes without stopping Workout 2
  5. 5. W O R K O U T – Swim 100­200m moderate pace – Pushups – 10­20 – Crunches – 20­30 – Bicep Curls – 10­20 reps Repeat this set 5 times W O R K O U T 4
  6. 6. T H A N K Y O U F O R R E A D I N G ! A D M I R A L M A R K H E I N R I C H

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