Past Newsletters

· Setting Goals
· Complexes
· Competition Nutrition
· How Strong is Strong Enough?
· Water or Gatorade?
· Creating Goals for Athletes
· Athletic Peaking
· Periodization

New Healthy Recipes!
· Hawaiian Surprise
· Peanut Butter Fudge Balls
· High Protein Pumpkin Pie

View all Articles

Join Our Free Newsletter

Review our Security Promise

* indicates required

Faster Swimming on Facebook

 

Back to Articles

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

Home | Weekly Swim & Dryland Workouts | Publications | All Products | Newsletters & ArticlesAbout | Nutrition
RSS::XML | Join our Affiliates Program | Contact Us | Review the FasterSwimming.com Security Promise
Faster Swimming Swim Camp 2013 | 2007 CCSL Results

All images and content on FasterSwimming.com, in the Faster Swimming eBook and the Faster Swimming Train Smarter Workouts
are Copyright © 2008 FasterSwimming.com All rights reserved. The proprietary rights of the authors have been asserted.

close this box

Choose the 7, 14 or 23 week program at a 20% discount and get in shape, fine tune speed, race pace and taper you for your event. If you need help choosing what is best for you please don't hesitate to askĀ  Brad@fasterswimming.com.

Download Daily Workouts

All Workouts are Only 99¢!!

A complete, concise workout
sorted by stroke and yardage.

Choose from:

Backstroke
Breaststroke
Choice of Stroke
Butterfly
Freestyle

 

Individual Medley
Kick Sets
Tarzan Sets
Test Sets