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: 900m.
POOL LENGTH: 25m.
WARM UP (repeat 2 times)
• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Freestyle swim at a steady pace.
• 1 x 25m Bre...DURATION: 30-45 mins.
DISTANCE: 900m.
POOL LENGTH: 25m.
WARM UP (repeat 2 times)
• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Freestyle swim at a steady pace.
• 1 x 25m Breaststroke Swim (even pace), rest 0:10 / 25m
Breaststroke swim at a steady pace.
BUILD UP (repeat 3 times)
• 1 x 50m Single Arm with kickboard and fins 6 x left, 6 x right, rest 0:10 / 50m (Freestyle swim using one arm at a time. Complete six arm strokes with the left arm followed by six complete strokes with the right arm. The non-stroking arm holds the kickboard out front and swaps with the stroking arm every six strokes.)
• 1 x 50m Freestyle Kick with fins, rest 0:10 / 50m (Freestyle kicking using a kickboard and fins. Grip the front and rest your forearms on the board. Your chin should just touch the water.)
CORE
• 4 x 50m Freestyle DPS, rest 0:20 / 50m (Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.)
• 4 x 50m Freestyle Swim, rest 0:15 / 50m
WARM DOWN
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m (Swim your choice of stroke, at a slow, relaxed pace.) (less)
Routine:
Distance: 0.55 mi
Time: 00:45:00
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