LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic

CG Swim

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Swim a series of laps in a pool for at least 30 minutes, increasing heart rate for a metabolic/ cardio workout.

Warm-Up Blocks

Warmup Block
Horizontal Loading

This warm up is designed to warm up the shoulders, hips and thoracic spine to prepare the body for a swim.

Rub and Scrub Pelvis
Set Time
1 60 S h:m:s
LLT
Percussive Exhalation OH Squat
Set Reps
1 6
LLT
1/2 Kneeling Opp Side Extension
Loaded Dynamic Stretch for the Hip Flexor complex.
Set Reps Tempo
1 6 each side Controlled
UMT
Prone T-Spine Rotation
Set Reps Tempo
1 6 each side Controlled
LLT
Band Hip Bridge with Abduction
Set Reps Tempo
1 10 Controlled
ULT
Horizontal Adduction Ward Quick Release
Set Reps
1 6 each side
UMT
Lateral Quick Feet
Enhances quick neuromuscular coordination in a gait pattern while moving laterally.
Set Reps Tempo
1 10 Fast

Workout Blocks

Working Block
Horizontal Loading

Swim a series of laps in a pool for at least 30 minutes, increasing heart rate for a metabolic/ cardio workout.

Swim
Set Time
1 30 min h:m:s

Cool Down Blocks

Cool Down Block
Horizontal Loading

cool down to help the body recover and re-set the parasympathetic nervous system.

GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.
Set Reps
1 10