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Weightlifting for Swimmers - Example

Here is a recent swim team lifting workout. We are in a building phase, so we’re spending a little more time in the weight room right now (hence the total time and volume). This should take a little over an hour – there are no max or even near-max lifts here, so rest between sets - exercises should be brief. This follows the
FasterSwimming workout plan and incorporates an extra effort exercise (push and total-body/pull) and a split speed exercise selection (push and pull).

Warm up as indicated, and include active and passive stretching (mobility) at the end (we did some stability, too!).

A complete visual reference to these workouts is available here:

Warm up - 8 min

2 x 10 Hanging Leg Raises (pikes or tucks)

2 x 10 Overhead Squats (go deep)

Effort - 25 min

5 x 8 Bench press – slightly narrow grip (not on smooth)
two or three work-up sets for bench

5 x 8 DB Deadlift + shrug 2x at top of each dead
Chin up, butt down


Speed - 12 min

5 x 3 Push Press – light weight (speed…)

8 x 3 Pull ups – pull up fast & go down low

Density - 10 min

3 x 8 Mountain (15) and DB Snatch
Light DB’s – 15 Mountains @ bottom of each snatch
They should get thru each set quickly here taking time between sets
Again, chin up, butt down when snatching


Extra - 8 min

2 x 10 Cuban press – light & controlled
3 x 25 Push ups

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