Pro Swimmers

Pre-Season training Macrocyle 1 Weeks 22-26 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 60 seconds rest between exercises. Rest 1-2 minutes...

Pre-Season training Macrocycle 2 Weeks 27-31 of Macrocycle 2 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between sets. Single Leg Hack Squat 1. Stand in the...

In-Season training Macrocycle 2 Weeks 32-36(or longer) of Macrocycle 2 for In-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Rest 30 seconds between sets. Leg 45 degree leg press 1. Sit in the machine and place one...

In-Season training Macrocycle 1 Weeks 27-31(or longer) of Macrocycle 1 for In-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Rest 60 seconds between sets. leg rotary pull 1. Start by standing on one leg and holding a...

Functional training Macrocycle 2 Weeks 17-21 of Macrocycle 2 for Functional training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Rest 60 seconds between sets. Leg kick on ball 1. Start by lying on top of the ball with your stomach...

Functional training Macrocycle 1 Weeks 12-16 of Macrocycle 1 for Functional training. This is a twice a week resistance training. Do 5-10 minutes of a dynamic warm-up. Rest 45 seconds between sets. Hip Flexor thrust 1. Stand with feet hip width apart and place a band...

Foundational training Macrocycle 2 Weeks 7-11 of Macrocycle 2 for Foundational training. This is a twice a week resistance program Do 5-10 minutes of a dynamic warm-up. Complete in a superset of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2 minutes...

Active Rest Period Macrocycles 1 & 2 This is a 1-2 week period. It is for rest and recuperation. The athletes should abstain from any stressful situations, as to allow the body to recover. Pick an exercise below and complete 1-2x a week for 20-30 minutes at a low...

Active Rest Period Macrocycles 1 & 2 This is a 1-2 week period. It is for rest and recuperation. The athletes should abstain from any stressful situations, as to allow the body to recover. Pick an exercise below and complete 1-2x a week for 20-30 minutes at a low...