3 Month Training for Swimming

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12 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3 month swim training routine for those who are competitive swimmers, participate in swimming at school or take up swimming and want to train their body to be in physical condition for the sport.

In this 3 month split you will designate each month to a balance out the type of lifting that you performing in the gym.

The exercises performed in this routine target all of the major muscle groups that are being worked while swimming.

Core exercises aren't included as much of the core strength comes from swimming as you are using all of your core strength to keep you afloat and balanced while in the pool.

You may at core exercises into this routine if you feel that it is necessary to strengthen your core muscles but make sure that you provide yourself with proper rest time for your core AND overall body after each workout.

For days off/rest days such as Tuesday/Thursday/Saturday/Sunday you can work your cardio/swimming into these days to help increase your strength, stamina and keeping your muscles loose.

** Month 1 - Endurance Training

This month focuses on endurance and building up stamina to last longer while in the pool, as stamina is a major component and strength to any swimmer.

It is important to last as long as possible during your lengths of the swim so that you do not burn yourself out or aren't able to compete/last with your competitors.

- Week 1 : For week one your main goal is to perform 3 sets with 12 reps per set.

- Week 2 : On week two you will want to perform 3 sets with 15 reps.

- Week 3 : This week you will increase the rep count to 20 reps for 3 sets.

- Week 4 : Finally you will end on week 4 with 3 sets for 25 reps to help build your stamina and endurance in the muscles.

** Month 2 - Strength Training

In the second month your main goal and focus should be building muscle and gaining strength in your muscles to give you the power to push you through your swim.

- Week 1 : For week one your main goal is to perform 3 sets with 12 reps per set.

- Week 2 : On week two you will increase the amount of weight want to perform 3 sets with 12, 12 and 10 reps per set.

- Week 3 : This week you will continue to increase the weight that you are lifting and decrease the rep count to 12, 10 , and 8 reps for 3 sets.

- Week 4 : Finally you will end on week 4 with the maximum amount of weight that you can perform without straining your muscle by doing 10, 8 and 6 reps for 3 sets.

** Month 3 - Speed Training

During your 3rd month, the focus is upon performing each exercise to the tempo that you are performing in the race.

This means that if in a freestyle you perform your lap of the race in 21 seconds, you will want to perform the amount of reps in that many seconds. This will keep you at the tempo of how you race in the pool.

- Week 1 : For week one your main goal is to perform 3 sets with 21 reps per set and trying to achieve these repetitions in 21 seconds..

- Week 2 : On week two you will want to perform 3 sets with 12 reps; completing the repetitions for each set in around 12 seconds.

- Week 3 : This week you perform 3 sets with 12 reps; completing the repetitions for each set in around 12 seconds.

- Week 4 : Finally you will end on week 4 with 3 sets for 10 reps; performing the reps for each set in 10 seconds.

This routine will help build overall strength, endurance, stamina and speed for those who are avid swimmers and looking to enhance their performance/physique for swimming.

*** Notes :

If you are training longer, you can extend the specific months that you are looking to improve (i.e extending strength training by an extra month)

Month 1 - Week 1 - Mon/Wed/Fri 9 exercises, 1 hr 5 mins

Machine Inner Chest Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Wide Grip Lat Pulldown	3x12 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12 reps	rest: 60s
Leg Press	3x12 reps	rest: 60s
Leg Extensions	3x12 reps	rest: 60s
Seated Leg Curl	3x12 reps	rest: 60s

Month 1 - Week 2 - Mon/Wed/Fri 9 exercises, 1 hr 12 mins

Machine Inner Chest Press	3x15 reps	rest: 60s
Machine Incline Chest Press	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Wide Grip Lat Pulldown	3x15 reps	rest: 60s
Dumbbell Shoulder Press	3x15 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x15 reps	rest: 60s
Leg Press	3x15 reps	rest: 60s
Leg Extensions	3x15 reps	rest: 60s
Seated Leg Curl	3x15 reps	rest: 60s

Month 1 - Week 3 - Mon/Wed/Fri 9 exercises, 59 mins

Machine Inner Chest Press	2x20 reps	rest: 60s
Machine Incline Chest Press	2x20 reps	rest: 60s
Cable Seated Row	2x20 reps	rest: 60s
Wide Grip Lat Pulldown	2x20 reps	rest: 60s
Dumbbell Shoulder Press	2x20 reps	rest: 60s
Dumbbell Standing Triceps Extension	2x20 reps	rest: 60s
Leg Press	2x20 reps	rest: 60s
Leg Extensions	2x20 reps	rest: 60s
Seated Leg Curl	2x20 reps	rest: 60s

Month 1 - Week 4 - Mon/Wed/Fri 9 exercises, 1 hr 18 mins

Machine Inner Chest Press	2x25 reps	rest: 60s
Machine Incline Chest Press	2x25 reps	rest: 60s
Cable Seated Row	2x25 reps	rest: 60s
Wide Grip Lat Pulldown	2x25 reps	rest: 60s
Dumbbell Shoulder Press	2x25 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x25 reps	rest: 60s
Leg Press	3x25 reps	rest: 60s
Leg Extensions	3x25 reps	rest: 60s
Seated Leg Curl	3x25 reps	rest: 60s

Month 2 - Week 1 - Mon/Wed/Fri 9 exercises, 1 hr 5 mins

Machine Inner Chest Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Wide Grip Lat Pulldown	3x12 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12 reps	rest: 60s
Leg Press	3x12 reps	rest: 60s
Leg Extensions	3x12 reps	rest: 60s
Seated Leg Curl	3x12 reps	rest: 60s

Month 2 - Week 2 - Mon/Wed/Fri 9 exercises, 1 hr 5 mins

Machine Inner Chest Press	3x12,12,10 reps	rest: 60s
Machine Incline Chest Press	3x12,12,10 reps	rest: 60s
Cable Seated Row	3x12,12,10 reps	rest: 60s
Wide Grip Lat Pulldown	3x12,12,10 reps	rest: 60s
Dumbbell Shoulder Press	3x12,12,10 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12,12,10 reps	rest: 60s
Leg Press	3x12,12,10 reps	rest: 60s
Leg Extensions	3x12,12,10 reps	rest: 60s
Seated Leg Curl	3x12,12,10 reps	rest: 60s

Month 2 - Week 3 - Mon/Wed/Fri 9 exercises, 1 hr 5 mins

Machine Inner Chest Press	3x12,10,8 reps	rest: 60s
Machine Incline Chest Press	3x12,10,8 reps	rest: 60s
Cable Seated Row	3x12,10,8 reps	rest: 60s
Wide Grip Lat Pulldown	3x12,10,8 reps	rest: 60s
Dumbbell Shoulder Press	3x12,10,8 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12,10,8 reps	rest: 60s
Leg Press	3x12,10,8 reps	rest: 60s
Leg Extensions	3x12,10,8 reps	rest: 60s
Seated Leg Curl	3x12,10,8 reps	rest: 60s

Month 2 - Week 4 - Mon/Wed/Fri 9 exercises, 1 hr 1 min

Machine Inner Chest Press	3x10,8,6 reps	rest: 60s
Machine Incline Chest Press	3x10,8,6 reps	rest: 60s
Cable Seated Row	3x10,8,6 reps	rest: 60s
Wide Grip Lat Pulldown	3x10,8,6 reps	rest: 60s
Dumbbell Shoulder Press	3x10,8,6 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x10,8,6 reps	rest: 60s
Leg Press	3x10,8,6 reps	rest: 60s
Leg Extensions	3x10,8,6 reps	rest: 60s
Seated Leg Curl	3x10,8,6 reps	rest: 60s

Month 3 - Week 1 - Mon/Wed/Fri 9 exercises, 52 mins

Machine Inner Chest Press	2x21 reps	rest: 30s
Machine Incline Chest Press	2x21 reps	rest: 30s
Cable Seated Row	2x21 reps	rest: 30s
Wide Grip Lat Pulldown	2x21 reps	rest: 30s
Dumbbell Shoulder Press	2x21 reps	rest: 30s
Dumbbell Standing Triceps Extension	2x21 reps	rest: 30s
Leg Press	2x21 reps	rest: 30s
Leg Extensions	2x21 reps	rest: 30s
Seated Leg Curl	2x21 reps	rest: 30s

Month 3 - Week 2 - Mon/Wed/Fri 9 exercises, 1 hr 5 mins

Machine Inner Chest Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Wide Grip Lat Pulldown	3x12 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12 reps	rest: 60s
Leg Press	3x12 reps	rest: 60s
Leg Extensions	3x12 reps	rest: 60s
Seated Leg Curl	3x12 reps	rest: 60s

Month 3 - Week 3 - Mon/Wed/Fri 9 exercises, 1 hr 5 mins

Machine Inner Chest Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Wide Grip Lat Pulldown	3x12 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12 reps	rest: 60s
Leg Press	3x12 reps	rest: 60s
Leg Extensions	3x12 reps	rest: 60s
Seated Leg Curl	3x12 reps	rest: 60s

Month 3 - Week 4 - Mon/Wed/Fri 9 exercises, 1 hr 15 mins

Machine Inner Chest Press	3x10 reps	rest: 90s
Machine Incline Chest Press	3x10 reps	rest: 90s
Cable Seated Row	3x10 reps	rest: 90s
Wide Grip Lat Pulldown	3x10 reps	rest: 90s
Dumbbell Shoulder Press	3x10 reps	rest: 90s
Dumbbell Standing Triceps Extension	3x10 reps	rest: 90s
Leg Press	3x10 reps	rest: 90s
Leg Extensions	3x10 reps	rest: 90s
Seated Leg Curl	3x10 reps	rest: 90s