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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