Swimming Circuit (Speed). 2nd and 4th 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. These 2nd and 4th month are to improve the strength-power. 1st week: 3x 12-10-8, 2nd week 3x12-10-8, 3rd week 3x12-10-8, 4th week: 3x10-8-6. 15'' of rest between exercises. Each series, we increase the load and reduce repetitions.
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
