[alohanema]

Originally Posted by jorcaryvan

I´m currently doing this to increase my endurance in the pool. I will later change it to gain some power and strenght. Opinions are welcomed.

Monday: Legs, triceps, shoulders

Dumbbell tricep extention 12x3
Cable pushdown 12x3
Weighted bench dip 10x3
Lever lying leg curl 15x3
Lever standing hip extention 15x3
Dumbbell leg calf raise 20x3
Dumbbell behind neck press 12x3
Dumbbell lateral raise 12x3

Tuesday: 2 hour swim

Wensday: Legs, back, biceps

Cable rear pulldown 12x3
Cable underhand pulldown 12x3
Roman chair 12x3
Sled 45º leg press 15x3
Lever standing hip extention 15x3
Lever seated hip abduction 15x3
Dumbbell curl 12x3
Barbell curl 12x3

Thursday: 2 hour swim

Friday: Legs, triceps, chest

Bench press 12x3
Pec deck fly 12x3
Pullover 12x3
Dumbbell tricep extention 12x3
Cable pushdown 12x3
Lever leg extention 15x3
Lever lying leg curl 15x3
Lever seated hip adduction 15x3

Saturday: 2 hour swim

Sunday: Rest day

you must be a pro. swimmer