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This manual contains the
exact weight training sessions that were used by the New Albany
Aquatics Club (NAAC) for the 2007-2008 Ohio HS season. There
are a total of 50 weight training workouts, all in the order
that we performed them, just as we performed them. It would
serve you or your team best to use this information as a guide…
not to follow our training blindly, but to understand the
general principles behind our methods and adjust workouts,
exercises, sets and reps accordingly to get you or your team
swimming faster. Do not use this manual as your weight room
“Bible”, but simply as you or your team’s
strength training template – a solid, organized plan
that you can and should deviate from as necessary to reach
the desired result… faster swimming!
