Unravel Fitness
Health & Wellness
Active Recovery Keep today’s heart rate and effort between 60-70% A.Swim 500 meters 5 min rest 10 x 50 meters 10 min Cool down Notes: Rest as needed to achieve distance. If this is a regular workout for you take note of your splits and rest 1:2 at the most
Back Squat 5×1 @70%, 80%, 90% Cardio:ChipperBox Jump x 35Burpees x 35Pull up x 35Kb swing x 35Push up x 35Goblet Squats x 35*Complete one movement before moving onto the next *Extra Credit – Swim 8x100m Rest as needed b/t sets
Swimming Workout Warm-Up (1000) 600: 200 Swim, 200 Pull, 200 Kick 400: 8 x 50 (25 drill/25 swim) Choice (mix it up). Main (1500) Continuous: 100 free, 100 choice, 100 free. Rest 30 seconds. Continuous: 100 choice, 100 free, 100 choice. Rest 30 seconds. 300: 3 x 100 Pull 300: 6 x 50 (25 …
Swimming workout Warm-Up (400) 1 x 400 (75 swim, 25 kick of each stroke) Main Set (800) 200 freestyle 200 freestyle 200 breaststroke 200 Pull/Kick set 8 x 50 Pull freestyle (10-second rest) 200 moderate kick Final Set (400) 8 x 50, sprints 1-4, descend 5-8 Cool Down (100) 100 Easy Total: 2300 yards …
Beginner Swim Workout Total Distance: 600m 2 x 50m – warm up 4 x 25m – focus on maintaining consistent stroke count 4 x 50m – rest only :30 seconds between each lap 4 x 25m – focus on maintaining the same stroke count each lap 2 x 50m cool down – swim slow and …
Swim Sprinting Workout Warm up 500-800m freestyle 100-300m mixed kicking 10 x 25 swim, favorite stroke build each 25 to 90% @ :35 Main Set 16 x 25- Sprint 4 @ 2:00 4 @ 1:30 4 @ 1:00 4 @ :30 Cool down 300m easy stroke focusing on technique