Winsford Swimming Club

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Set for the Session   

Warm Up (2x Through)

1 Minute: Jog + 30 Seconds: Mountain climbers

1 Minute: High knees + 30 Seconds: Squat thrusts (inside elbows)

1 Minute: Star jumps + 30 Seconds: Wide mountain climbers

1 Minute: Knee tucks + 30 Seconds: Squat thrusts (outside elbows)                       (12 Minutes)

Main Set

(3x Through)

2 Minutes: Burpees + stand

1 Minute, 30 Seconds: Explosive jumps

1 Minute: Mountain climbers

30 Seconds: Sprint run on the spot (high knees)

(15 Rest)                                                                                                                               (16 Minutes)

(1x Through)

1 Minute: Press ups

1 Minute: Squats

1 Minute: Sit ups

(15 Rest)

1 Minute: Press ups + two rotations

1 Minute: Forward lunges

1 Minute: Crunches

(15 Rest)

1 Minute: Press ups + Bug

1 Minute: Backward lunges

1 Minute: V Sit ups

(15 Rest)

1 Minute: Press ups + shoulder taps

1 Minute: Heel lifts

1 Minute: Crunches with legs cycling

(15 Rest)                                                                                                                               (13 Minutes)

(3x Through)

2 Minutes: Burpees + jump

1 Minute, 30 Seconds: Side jumps

1 Minute: Squat thrusts

30 Seconds: Sprint run on the spot (high knees)

(15 Rest)                                                                                                                               (16 Minutes)   

Stretching

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