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!).
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
- by John Coffman, FasterSwimming.com Contributing Writer