Zirv Fitness
Cardio exercise

Swimming (Interval)

How to do it

  1. Push off the wall into a streamlined position to begin a timed work interval at a strong, sustainable pace.
  2. Pull with full strokes through the shoulders and latissimus dorsi to hold the target pace for the interval length.
  3. Brace the core to keep the hips riding high and reduce drag as fatigue builds late in the interval.
  4. Hold the planned stroke count and turn efficiently at each wall to protect the pace.
  5. Use the rest period between intervals to control the breathing before pushing off for the next effort.
  6. Repeat the work to rest pattern for the full set, keeping each interval's pace consistent with the one before it.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Cable Row (Rope)Human FlagMedicine Ball Rotational ThrowMedicine Ball Side ThrowSandbag SlamSkiErg
Type
Cardio
Primary muscles
Shoulders, Latissimus Dorsi, Core
Measured in
Reps