Swimming Circuit (Speed) 3rd 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 3rd month is to improve the speed. 1st week: 3x21. Rest 30 sec., 2nd week: 3x10. Rest 1 minute. 3rd week: 3x10, Rest 1 minute. 4th week: 1x10. Rest 2 minutes.
Bent over dumbbell rear delt raise
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
