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
- Combined elevation
- Hip flexor
3 core exercises
- Dead bug
- 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.
- 200m: 50m free 50m backstroke repeat
- 8 x 25m broken up into 4 sets of drills
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.