30 Minute Lane Swim Work Out (Beginner-Intermediate)
By: Breeanna Tudda; Head Lifeguard
Dynamic Stretching
- Front to back leg swing- hamstrings, glutes and quads (20 reps)
- Sideways legs swing- works adductors and abductors (20 reps)
- Arm swings- works chest and shoulders (10 reps)
Warm-Up
- 50 metres of breast stroke
- 50 metres of flutter kick with flutter board
- 50 metres of side stroke
Main Water Exercise
- 200 metres of front crawl (8 laps)
- 100 metres of breast stroke (4 laps)
- 50 metres of head of sprint front crawl
- 50 metres of back crawl
Cool Down
- 100 metres of side stroke
Stretch
- Elbow pull for your arm pit
- Wall press for your front shoulders
- Butterfly for inner thigh and groin
