Selen Dar

Muscle-Building Workout and Diet


hellooooooou and welcome to workout Wednesday! On this show I will quickly go over a workout
that you can do on your own. If you want to download this workout on a
PDF format for free just go to the link in the description. This is the easy version but there are also
moderate and hard versions there. It took me 41 minutes and a half to complete. It is focused on speed, freestyle, your best
stroke and breaststroke. TO warm up we will do a 100 reverse IM. So start with freestyle then backstroke then
breaststroke and finish with butterfly. Then do 4 x 25 where the odd ones will be
overkick free and even ones catch up drill. Then another 4 x 25 where the odd ones will
be underwater kick and even ones breathing every 5 stroke. To finish warm up do 4 x 25 odd ones build
to fast finish and even ones fast break out. For the technique set we will do 4 x 25s
the first and second will be double pull out breaststroke. The third and fourth will be dolphin kick
with breaststroke pull. This drill will help you push your chest down
and lift your hips up and be in a better position while gliding. For the main set we will begin with a 200
at a moderate speed doing 3 to 4 dolphin kicks after each wall. We will now do 4 x 25 all out of the stroke
of your choice. Then 2 x 100 at a moderate high speed doing
3 to 4 dolphin kicks after each wall. Then 4 x 25 all out kick
followed by 4 x 50 freestyle DPS with fins and paddles
To finish do 4 x 25 all out of your best stroke. Warm down with a 100. 50 kick and 50 free. This workout was really tough as you can see
by my breathing here! But I liked it! I hope you like it too! One last thing before we go, if you want a
new workout every time you go swimming we have a subscription service that might interest
you. This was actually a workout from this service
and was the easy version. Check it out by clicking here: Or download
the free PDF through the link in the description.

8 thoughts on “Swimming workout for speed, freestyle, breaststroke. Workout Wednesday #4

  1. We are getting closer to the end of the fourth every-day-posting week: thanks to Mauricio, Raul and all the Staff for their large effort in preparing all these videos.
    I am looking forward for the re-opening of my town pool after the summer break, to put in practice all what I've watched.
    Thanks guys!

  2. Those workout are very good but could you please do some more diffucult workout wide intervall and kind of things thanks

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