Swimming Circuit (Speed). 1st Month
Goal
Recommended by Jason Lezak, Olympic swimmer. The goal is to improve the speed in swimmers, especially in tests of 50 and 100 meters. Ideally 3 days a week: Mon-Wed-Fri. The first month is to improve the stamina. 1st week: 3x12, 2nd week 3x15, 3rd week 3x20, 4th week 3x25. 15'' of rest between exercises. Try to maintain weight and repetitions in all series.
INCLINE DUMBBELL CHEST PRESS
Triceps pushdown in T bar
Seated Cable Row
ONE ARM TRICEP EXTENSION SUPINATED GRIP
Seated bent over dumbbell rear delt raise
Dumbbell concentration curl
BARBELL STEP UP RAISING LEG
Wide-bar pull down
Seated machine leg extension
Seated Leg Curl
Seated calf raise in leg press
Leg Press
