Weight Workout 4:upper body workout for swimmers

Warm up:
5-10 min.

Upper Body:
3 sets of 10 cable cross over pulls
10 push ups
3 sets of 10 dumbbell flies (increase weight after each set)
15 push ups
3 sets of 10 bench press (increase weight after each set)... do the bench press on a stability ball for added difficultly
20 push ups

4 sets of 15 Seated Rows
3 sets of 15 reverse fly
2 sets of 15 standing front raise
2 sets of 10 lateral raise
3 sets of 15 Lateral pulldown
4 sets of 15 upright row

20 pushups

2 sets of 20 tricep kickbacks (20 each arm)
2 sets of 40 dips

15 push ups

2 sets of 20 bicep curls
2 sets of 10 concentration curls (10 each arm)
2 sets of 20 reverse curl (i.e. palms down on bar)

10 push ups

Finish with 10 minutes of core

Cool Down:
5-10 minutes + stretching

P.S.
This is just a sample of some of the exercises you can do to help increase upper body strength (regardless of whether you are a swimmer or not). Start light with any weight, but as you progress through each set, as well as throughout the workout, you can add weight as needed. Generally, you want to use the 5%-10% rule. Only increase the weight by about 5%-10% after each set (if you feel like it). This is a good workout for swimmers as it helps to strengthen the all important chest, shoulder, and back muscles (i.e. traps, rhomboids, posterior deltoids).