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Tone Up | Swim Workout

Target Distance 1500m

Your advanced Tone Up swim workout

A targeted workout designed to tone your abs and strengthen your core. A strong core improves balance, stability and overall body posture.

Print your plan

Your Swim Workout

Warm up 300 Metres

  • 3 x 100m
    Front Crawl
    stroke
    Focus on Kicking from the hip

Main set 1000 Metres

  • 4 x 100m
    Front Crawl
    stroke
    Focus on keeping abs tight and kicking from the hip. Want an extra challenge? Try using paddles to increase resistance
  • 2 x 100m
    Front Crawl Kick
    stroke
    Use a kickboard and focus on keeping abs tight
  • 2 x 100m
    Back Stroke
    stroke
    Use a kickboard and focus on keeping abs tight
  • 2 x 100m
    Superman Drill
    stroke
    Focus on Kicking from the hip

Cool down 200 Metres

  • 2 x 100m
    Front Crawl
    stroke
    Slowly bring the high heart rate and heavy breathing down