Off Season Workouts For Swimmers

Body Weight Dryland (For 11 & over swimmers)

Body Weight Workout 1
Body Weight Workout 2
Body Weight Workout 3
Body Weight Workout 4
Body Weight Workout 5

Advanced Weights & Machines (for 15 & over swimmers)

Full Body Weights 1
Full Body Weights 2
Core Work
Chest & Back Focus
Legs Focus 1
Legs Focus 2
Legs Focus 3
Back & Biceps
Shoulders
Upper Body Explosiveness

Swimming Workouts (appropriate for JO14, Senior Select & NTG athletes)

Workout 1
Workout 2
Workout 3
Workout 4
Workout 5