This workout was created by Propulsion Swimming using the ZEN8 swim trainer, with a strong focus on swimming technique. Propulsion Swimming and us here at ZEN8 believe that swimming technique is absolutely paramount, which is why the first workout will focus on technique.
The first exercise will focus on the catch which is all about keeping your elbow high and trying to keep your forearm as vertical as possible.
Before using the ZEN8 make sure that the stretch cords are firmly connected so that they won’t come loose. Then adjust the difficulty of the ZEN8 swim trainer by either moving closer with the stretch cords or further away.
The Workout
Warm-up:
Arm swings, Hip Twists, and Dynamic Side Lat Stretches.
5 x Catch Pulls
10 x Double Arm Pull Throughs
10 x Double Arm Tricep Extensions
Main Set:
10 x 3 secs Catch Holds
(15 secs rest)
10 x Tricep Extensions
(15 secs rest)
10 x Single Arm Pull Throughs
(15 secs rest)
30 secs Steady Freestyle Swim Action
(30 secs rest)
Repeat 3 times
Cooldown:
5 x Catch Pulls
10 x Double Arm Pull Throughs
10 x Double Arm Tricep Extensions
Static Forearm Stretch
Static Deltoid Stretch
Static Standing Chest Stretch
