Hanging Leg Raises

Overhead Squats

Bench Press

Dumbbell Deadlift

Push Press

Pull Ups

Mountain Climber

Dumbbell Snatch

Cuban Press

Push Ups

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23 Weeks :: One Book

Faster Swimming
23 Week Training Program

A complete seasonal training program in your hands at every practice!

Use on your own or
coach your team!

· 115+ Swim Workouts that follow a comprehensive plan.
· 46 Dryland Workouts to build strength and power.
· A complete 7 Week Taper

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