Kurt's Complete Core Workout

29 July 2020

Kurt's core workout: 2 part program

 

Releasing Kurt's dryland stretching and core exercises earlier this month - the next instalment from the Australian Dolphin is 'Kurt's Complete Core Workout.'

 

Kurt's workout includes a dryland and swim session focusing on rotation, core strength and endurance.

The session starts with 3 core stretches

  • Rotation
  • Combined elevation
  • Hip flexor

3 core exercises

  • Dead bug
  • Superman
  • Pylo jumps

 

This is great core activation which can be done on it's own or prior to a swim session.

 

Kurt's swim session is a 1.4 - 2.4km set which focuses on core, activation and endurance.
 

Warm up

  • 200m:  50m free 50m backstroke repeat
  • 8 x 25m broken up into 4 sets of drills

 

Main set

The main set is a freestyle 100m focus with decreasing time and intensity.

  •  4 x 100m 70% - 20 seconds rest
  • 3 x 100m 80% - 15 seconds rest
  • 2 x 100m 90% - 10 seconds rest
  • 1 x 100m maximal effort

For an advanced session, swimmers can repeat the main set.

 

Well done! As Kurt says you will feel absolutely fired up after this core workout.

 

 

Was this page helpful?yesno

Thanks for your feedback.

Go back to top