The Weekly Steemit Health Challenge , Week 11 . Swimming Routine
Hi, I'm Sarayeth Segovia, Venezuelan, I'm 16 years old, a 4th-year high school student. I am a swimmer and I have the steemit alias of @amelisfer. I have been practicing swimming for 6 years. I train every day, with a daily routine of 1 hour in the gym and 2 hours in the pool practicing different swimming techniques and styles. My specialty is long distance competitions where I swim 1500 meters or more.
My workout routine in the gym is focused on swimming, I must develop the strength needed for classical movements of swimming (strokes, kicks, and exits from the wall), In addition to obtaining more aerobic resistance.
In the next video I will be doing a routine which consists of the following exercises:
Spinning: 1 series of 20 minutes
Hamstring crunches: 4 sets of 8 repetitions 
Leg extension: 4 sets of 12 repetitions
Triceps extension with a dumbbell: 4 sets of 8 repetitions with each arm 
Extension of triceps (high pulley): 4 sets-8 rep
Chin ups: 5 series of 5 repetitions 
Parallel bars: 4 sets of 4 repetitions
Abdominals in the bar: 4 sets of 8 repetitions 
The training of the upper part of the body is focused on the triceps, an important muscle for moving the greatest amount of water in each stroke.
Series of 4x5reps starting block departures: These are done to improve the departure technique of the swimmer, a good departure secures a good distance covered just with the initial jump.
Vertical Dolphin Power . Series of 4 x 20 reps and one minute on rest. This routine improve the underwater dolphin kick.
Butterfly style: 5x100meters at 2:00 minute. This work is one of the most complex styles of swimming; due to its exigency, the long-distance swimmers practice them to increase the stamina.
Freestyle 50: 30x50meters at 45 seconds each rep. This work is focused on your physical stamina and mental endurance specially designed to boost the performance of long-distance swimmers.
Series of 30x20meters: This exercise is done so that the swimmer has a better start at the time of departure to the test.
Active relaxation: The different muscles are loosened, doing slow and slow exercises.
Watch My video
I am really grateful for having the opportunity of showing a typical routine of my daily training, of course, the kind of exercises I perform varies with the schedule of competitions (lower loads when a championship is about to be held). But this is a good example of my daily efforts to keep improving.
Cheers!
Nice one.
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