both
advanced
50 min
Workouts for sports or wellness
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.
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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
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Seated Leg Curl
Seated calf raise in leg press
Leg Press
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