- EquipmentNone
- PatternCardio
- Repsheld for time
Push off the wall face down in a streamlined position, arms extended in front.
First cueKeep your body long and flat.
How to do the Swimming (Freestyle)
Set up. Push off the wall face down in a streamlined position, arms extended in front.
- Pull one arm down and back under your body while the other reaches forward.
- Recover the pulling arm over the water and reach forward again.
- Kick steadily from the hips.
- Turn your head to the side to breathe as the arm on that side recovers.
Form cues
- Keep your body long and flat.
- Breathe out underwater.
- Rotate the body with each stroke.
Common mistakes
- Lifting the head forward to breathe.
- Kicking from the knees.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
On the way: Lats, Side delts and Rear delts.
Track it in StatBlockFit
In the StatBlockFit app the Swimming (Freestyle) is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Swimming (Freestyle)?
Set up: Push off the wall face down in a streamlined position, arms extended in front. Steps: 1. Pull one arm down and back under your body while the other reaches forward. 2. Recover the pulling arm over the water and reach forward again. 3. Kick steadily from the hips. 4. Turn your head to the side to breathe as the arm on that side recovers. Form cues: Keep your body long and flat. Breathe out underwater. Rotate the body with each stroke. Common mistakes: Lifting the head forward to breathe. Kicking from the knees.