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Description
A pool workout to lose weight and get toned for bikini season. Combine with the Bikini Workout Beginner, Intermediate and Advanced strength routines. I have pretty color coded print out sheets for each level that you can take with you to the pool. The formatting on here is terrible and hard to read. Send me a message and I can email the print out sheets to you.
Exercise Routine
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DURATION: 30-45 mins. DISTANCE: 1200m. POOL LENGTH: 25m.
WARM UP
• 4 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
Freestyle swim at a steady pace.
Build up (repeat 2 times)
• 1 ...DURATION: 30-45 mins. DISTANCE: 1200m. POOL LENGTH: 25m.
WARM UP
• 4 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
Freestyle swim at a steady pace.
Build up (repeat 2 times)
• 1 x 25m Streamline Kicking, rest 0:10 / 25m
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
• 1 x 25m Freestyle Swim, rest 0:10 / 25m
• 1 x 25m Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
• 1 x 25m Freestyle Swim, rest 0:10 / 25m
CORE
• 12 x 25m Freestyle Swim (kick every 4th 25m), rest 0:10 / 25m
Freestyle swim for 75m then kick with arms in a streamlined position for 25m.
• 6 x 50m Freestyle Pull with a pull buoy, rest 0:20 / 50m
WARM DOWN
• 1 x 100m Freestyle Push & Glide, rest 0:20 / 100m
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
• 1 x 100m Freestyle Easy, rest 0:20 / 100m
Freestyle swim at a slow, relaxed pace. (less)
Routine:
Distance: 0.75 mi
Time: 00:45:00
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