Workout for improving swimming

[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

[pliny_2001]

Looks good, particularly if you can handle the volume. I'd just add that I like pull-ups more than lat pulldowns, and squats more than leg press.

[jorcaryvan]

Originally Posted by pliny_2001

I'd just add that I like pull-ups more than lat pulldowns, and squats more than leg press.

I do too, specially squating. But this is what my instructor has planned for me and he has a lot of experience regarding this subject. This article has interesting points regarding this matter:

Bodybuilding.com - Jason Lezak - Weight Training For Sprint Swimmers!

"Getting the most out of the gym means being smart and not doing exercises that put a lot of stress on the knees and back such as power lifting exercises. That is why I do not do any squats, cleans, or dead lifts."

[pliny_2001]

Well, I'll bow down to superior knowledge. My own swimming and lifting regimes never co-existed, so I don't have much knowledge about their interactions.

Keep us posted on how that split works for you - I know that I'm interested.

[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

[jorcaryvan]

Originally Posted by alohanema

you must be a pro. swimmer

Not really, but I'm a damn good one

[drwatson55]

The only thing that I would add is cable external and internal rotations. I used to do them with a stretch band, but they are great to do with cables. Helps to prevent injury to the rotator cuff.