Workout for swimming

Do them with at least a days rest in between. Alternate to do Legs + Abs one day and Upper Body + Abs another.

Legs

1. Cycle to warm up (at least 10 mins)
2. Squat or leg press up (2 x 10 - 14 reps)
3. Leg extension (2 x 10 - 14 reps)
4. Leg curls (2 x 10 - 14 reps)
5. Calves (2 x 10 - 14 reps)
6. Lat pull downs (2 x 10 - 14 reps) (or pull ups)

Abs

2 or 3 sets of the following:

Crunshes alternating legs (20 reps)
Downward Dog
Lift leg touch toes (20 reps)
Downward Dog
Crunshes on ball (20 reps)
Downward Dog

Upper Body

Warm up 10 mins Orbitrek (or 3 x salute to the sun) 1. Shoulder press (2 x 10 - 14 reps)
2. Bench press (Dumbell) (2 x 10 - 14 reps)
3. Lateral raises (2 x 10 - 14 reps)
4. Shoulder pulls (Will find te correct name for this) (2 x 10 - 14 reps)
5. Lat pull downs (2 x 10 - 14 reps)
6. Dumbell curls (2 x 10 - 14 reps)
7. Trapezius raises (Will find te correct name for this) (2 x 10 - 14 reps)