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Workout Plan in Swimming

This document outlines a workout plan for swimmers to do on Mondays and Tuesdays to increase their strength, mobility, flexibility, stroke rate, and distance per stroke while preventing injury. The Monday workout includes warm up exercises like arm circles and leg swings followed by burpees, lunges, leg lifts, and planks for the main workout. It finishes with stretching exercises. The Tuesday workout follows a similar structure with warm up, main exercises including squat jumps and pushups, and cool down stretches. The goal is to activate all muscles while swimming and take more powerful strokes.

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Ma Sophia Lim
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201 views5 pages

Workout Plan in Swimming

This document outlines a workout plan for swimmers to do on Mondays and Tuesdays to increase their strength, mobility, flexibility, stroke rate, and distance per stroke while preventing injury. The Monday workout includes warm up exercises like arm circles and leg swings followed by burpees, lunges, leg lifts, and planks for the main workout. It finishes with stretching exercises. The Tuesday workout follows a similar structure with warm up, main exercises including squat jumps and pushups, and cool down stretches. The goal is to activate all muscles while swimming and take more powerful strokes.

Uploaded by

Ma Sophia Lim
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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WORKOUT PLAN IN SWIMMING

Submitted by:
Jampil, Joacas
Villamil, Christianne
Daoay, Elaine
Day-asen, Micah
Dela Cruz, Luiza
Estacio, Daphne
Gaddang, Sazzy
Garcia, Keila Mae
Guillermo, Rina
Juan, Kayla Marie
Lim,Ma. Sophia
Macaraeg, Samantha
Kidpalos, Rizzy Ann
Goal: To increase our strength, mobility, and flexibility in the water. To help us
prevent injury, while activating all our muscles while under the water. To increase our
stroke rates, in order for us to take more strokes in less time. To increase our distance
per stroke while carrying more power and strength while under water. 

MONDAY
WARM UP
ARM CIRCLES
 Small circles forward (30 seconds) and backward (30 seconds)
 Medium circles forward (30 seconds) and backward (30 seconds)
 Big circles forward (30 seconds) and backward (30 seconds)

ARM SWINGS (FOCUSING ON TRICEPS AND CHEST)


 For 1 minute
LEGS
 Butt kicks ( core, hip flexors, hamstrings, increase blood flow) – for 45
seconds
 Leg swings to the front – right (30 seconds) left (30 seconds)
CORE
 Plank – for 40 seconds

WORKOUT PROPER- 3 to 4 rounds (20-30 seconds rest in between)


 10 repetitions of burpees (Low impact is allowed) 
 Lunges – right (30 seconds)- left (30 seconds) 
 15 repetitions of Leg lifts while lying down 
 Plank for 40 seconds

COOLDOWN
 Wide toe touch (30 seconds each side)
 Side Bend Stretch ( 30 seconds each side )
 Standing Quad stretch ( 30 Seconds both sides)
 Standing calf stretch – right (20 seconds), left (20 seconds)
 Arm Cross shoulder ( 30 Seconds each side )
 Overhead triceps stretch ( 30 seconds each )
 Chest Cross arm swing ( 30 seconds each )

https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-swimmers/
TUESDAY
WARM UP
ARM CIRCLES
 Small circles forward (30 seconds) and backward (30 seconds)
 Medium circles forward (30 seconds) and backward (30 seconds)
 Big circles forward (30 seconds) and backward (30 seconds)
ARM SWINGS (FOCUSING ON TRICEPS AND CHEST)
 For 1 minute
LEGS
 Butt kicks ( core, hip flexors, hamstrings, increase blood flow) – for 45
seconds
 Leg swings to the front – right (30 seconds) left (30 seconds)
CORE
 Plank – for 40 seconds
WORKOUT PROPER- 3 to 4 rounds (20-30 seconds rest in between)
 Squat jump 12x (6 repetition) 

 The Gorilla 5x (2 repetition)


 Windshield wiper 5x (2 repetition)
SIDE-SIDE

=
 Jumping jacks 20x(2 repetition)

COOLDOWN
 Wide toe touch (30 seconds each side)
 Side Bend Stretch ( 30 seconds each side )
 Standing Quad stretch ( 30 Seconds both sides)
 Standing calf stretch – right (20 seconds), left (20 seconds)
 Arm Cross shoulder ( 30 Seconds each side )
 Overhead triceps stretch ( 30 seconds each )
 Chest Cross arm swing ( 30 seconds each )
Allenby, C.(2018). 8 gym exercises that will boost your performance in the pool.
Retrieved from https://www.redbull.com/ie-en/swimming-gym-exercises?
fbclid=IwAR1op2bBYGbi9P9j44gvucrwVqkculbSJPUFGC5N2nPymsFQJH5Af_Zrr
wc
Wassner, L. (2020). Weekend Swim Workout: Dry-Land Exercises You Can Do at
Home. Retrieved from https://www.triathlete.com/training/workouts/weekend-swim-
workout-dry-land-exercises-you-can-do-at-home/

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