both    advanced    50 min
Workouts for sports or wellness

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.
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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

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Seated Leg Curl

Seated calf raise in leg press

Leg Press

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