Senior Swimming Athletes Supplemental Weights All movements are learned in regular dryland and must be done correctly BEFORE SW Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Oct 8 Squat 3x5 5lbs Bench 3x5 5 Squat 3x5 5 Press 3x5 5 PWR CL 5x3 PR Strict Pull Up - 3xMax Rep r1min Oct 15 Squat 3x5 5lbs Bench.
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