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Swimming: Level 3
Introduction
On the third level, you will find two workouts to improve your performance for the crawl and one for your overall swimming (breaststroke, backstroke and butterfly included). I will include at least one exercise that includes all 4 swim types in every workout.
You have to adapt these workouts to your level and you can always mix one workout with another one. You will swim around 2'000m per session.
Don't hesitate to use flippers to help go through theses workouts!
We give a warm up in the water for every session, but I advise you to use some Resistance bands to warm up out of the water before starting the session.
Work out 1: crawl speed
Material:
- paddles ,flippers, pull-boy.
Goals:
- Improve your speed.
Download the free PDF:
Distance: 2'000 m.
Duration: 60 minutes.
Work out 2: crawl endurance
Material:
- paddles ,flippers, pull-boy.
Goals:
- Improve your endurance.
Download the free PDF:
Distance: 2'900 m.
Duration: 60 minutes.
Work out 3: 4 swimming styles
Material:
- Flippers, pull-boy, board.
Goals:
- Improve your butterfly, breaststroke, backstroke and crawl.
Download the free PDF:
Distance: 2'000 m.
Duration: 60 minutes.
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