Swim Train

**Swim Train**

Dive into an 8-week journey designed to enhance your swimming performance and overall fitness. With a commitment to 32 training sessions, this program focuses on building strength and endurance through a mix of targeted resistance exercises, including bench presses, lat pulldowns, and leg workouts. Each session is crafted to challenge your muscles while improving your swimming technique, ensuring you make significant strides in the pool. Get ready to transform your fitness and swim like never before!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Leg Extension

Hamstring Curl

Leg Press

Romanian Deadlift (Barbell)

Back Extension (Weighted)

Lying Leg Curl

Standing Calf Raise

Lat Pulldown

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Single Arm Row (Cable)

Seated Shoulder Press (Dumbbell)

Shoulder Press (Plate Loaded)

Bicep Curl (Barbell)

Alternating Dumbbell Curl

Single Leg Press

Bench Press (Barbell)

Incline Bench Press (Barbell)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Chest Fly (Machine)

Chest Fly (Dumbbell)

Bench Press (Dumbbell)

Upright Row (Barbell)

Front Raise

Lateral Raise (Dumbbell)

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