WORKOUT:
Weightlifting regimen:
3 sets of Standing Dumbbell Press of 10-16 reps
3 sets of Dumbbell Front Raise of 10-16 reps
3 sets of Dumbbell Lateral Shoulder Raise of 10-16 reps
Compound exercises for flexibility training for Better SwimmingPOOL SESSION: 11km
6 sets of 300m (50 free, 50 side kick, 50 fly drill, 50 pull buoy, 50 im, 50 im)
20 X 100 on 1:15
6 sets of (25 fly-50 free- 25 fly)2000 timed kick stroke (done free with a board and held per 500 (5:48.9-5:47.5-5:46.0-5:39.6)
4 X 100 IM drill continuously
10 sets of 200 on 3:00 odd = free /moderate
10 sets of 200 on 3:00 even = fly/ fast 4 speed sets of 24 X 25 fly on 30 minute (1-ez drill, 1-no breath, 1-sprint)500 abdominal exercises and static stretching
