Swimming Cycle 1 May 16th - June 10th Week 1 May 16th Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Back Squat/Wall Squat x 20 DB Squat Jumps x 20 ss w/ S.L. Bridges 2 x 15 each leg x 20 ss w/ S.L. Bridges 2 x 15 each leg x 20

DB Alternating Bench Press 2 x 20 each each arm Step Ups 2 x 15 each leg Machine Hamstring Curls 2 x 20 Lying DB Fly 2 x 20 Lying delt Raise and Pull 2 x 20 Machine Hamstring Curls 2 x 20 Seated Row 2 x 20 Lat. Pull Down 2 x 20 DB Alternating Shoulder Press 2 x 20 each arm 0,45,90 Delt Raise 2 x 10 each way Lateral Pull Ups 2 x 10 - 20 1 arm Bent Over Row 2 x 20 each arm Lying DB External Rotation 2 x 40 Cable Glute Kicks 2 x 40 each leg Any Bicep Exercise 2 x 20 DB Alternating Shoulder Press 2 x 20 each arm Any Tricep Exercise 2 x 20 Lying DB External Rotation 2 x 40 3 Way Delt Raises 2 x 10 each way Any Bicep Exercise 2 x 20 Any Tricep Exercise 2 x 20 Choose Ab Routine: see website Lying Delt Raise and Pull 2 x 15 Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website Swimming Cycle 1 May 16th - June 10th Week 2 May 23rd Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Back Squat/Wall Squat x 20 DB Squat Jumps x 20 ss w/ S.L. Bridges 2 x 15 each leg x 20 ss w/ S.L. Bridges 2 x 15 each leg x 20

DB Alternating Bench Press 2 x 20 each each arm Step Ups 2 x 15 each leg Machine Hamstring Curls 2 x 20 Lying DB Fly 2 x 20 Lying delt Raise and Pull 2 x 20 Machine Hamstring Curls 2 x 20 Seated Row 2 x 20 Lat. Pull Down 2 x 20 DB Alternating Shoulder Press 2 x 20 each arm 0,45,90 Delt Raise 2 x 10 each way Lateral Pull Ups 2 x 10 - 20 1 arm Bent Over Row 2 x 20 each arm Lying DB External Rotation 2 x 40 Cable Glute Kicks 2 x 40 each leg Any Bicep Exercise 2 x 20 DB Alternating Shoulder Press 2 x 20 each arm Any Tricep Exercise 2 x 20 Lying DB External Rotation 2 x 40 3 Way Delt Raises 2 x 10 each way Any Bicep Exercise 2 x 20 Any Tricep Exercise 2 x 20 Choose Ab Routine: see website Lying Delt Raise and Pull 2 x 15 Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website Swimming Cycle 1 May 16th - June 10th Week 3 May 30th Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Back Squat/Wall Squat x 20 DB Squat Jumps x 20 ss w/ S.L. Bridges 2 x 15 each leg x 20 ss w/ S.L. Bridges 2 x 15 each leg x 20

DB Alternating Bench Press 2 x 20 each each arm Step Ups 2 x 15 each leg Machine Hamstring Curls 2 x 20 Lying DB Fly 2 x 20 Lying delt Raise and Pull 2 x 20 Machine Hamstring Curls 2 x 20 Seated Row 2 x 20 Lat. Pull Down 2 x 20 DB Alternating Shoulder Press 2 x 20 each arm 0,45,90 Delt Raise 2 x 10 each way Lateral Pull Ups 2 x 10 - 20 1 arm Bent Over Row 2 x 20 each arm Lying DB External Rotation 2 x 40 Cable Glute Kicks 2 x 40 each leg Any Bicep Exercise 2 x 20 DB Alternating Shoulder Press 2 x 20 each arm Any Tricep Exercise 2 x 20 Lying DB External Rotation 2 x 40 3 Way Delt Raises 2 x 10 each way Any Bicep Exercise 2 x 20 Any Tricep Exercise 2 x 20 Choose Ab Routine: see website Lying Delt Raise and Pull 2 x 15 Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website Swimming Cycle 1 May 16th - June 10th Week 4 June 6th Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Back Squat/Wall Squat x 20 DB Squat Jumps x 20 ss w/ S.L. Bridges 2 x 15 each leg x 20 ss w/ S.L. Bridges 2 x 15 each leg x 20

DB Alternating Bench Press 2 x 20 each each arm Step Ups 2 x 15 each leg Machine Hamstring Curls 2 x 20 Lying DB Fly 2 x 20 Lying delt Raise and Pull 2 x 20 Machine Hamstring Curls 2 x 20 Seated Row 2 x 20 Lat. Pull Down 2 x 20 DB Alternating Shoulder Press 2 x 20 each arm 0,45,90 Delt Raise 2 x 10 each way Lateral Pull Ups 2 x 10 - 20 1 arm Bent Over Row 2 x 20 each arm Lying DB External Rotation 2 x 40 Cable Glute Kicks 2 x 40 each leg Any Bicep Exercise 2 x 20 DB Alternating Shoulder Press 2 x 20 each arm Any Tricep Exercise 2 x 20 Lying DB External Rotation 2 x 40 3 Way Delt Raises 2 x 10 each way Any Bicep Exercise 2 x 20 Any Tricep Exercise 2 x 20 Choose Ab Routine: see website Lying Delt Raise and Pull 2 x 15 Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website