LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
MC 4Q 5 Minute Warm-Up
Circuit x 1
Upward Downward Dog
Set time
1 00:01:00
World’s Greatest Stretch
Set time
1 00:01:00
DB OH Reach with Step
Set time
1 00:01:00
DB Multi-planar Lunge with Reaches
Set time Rest
1 00:01:00 00:01:00
Workout Blocks
MC Swimming Total Body Strength Endurance
Circuit x 1
Elevated 1 Arm Plank with Reach
Set reps load Tempo Rest
1 10 heavy controlled
KB Goblet Sumo Squat
Set reps load Tempo Rest
1 10 heavy controlled
Push Up
Set reps load Tempo Rest
1 10 heavy controlled
DB Bentover Row
Set reps load Tempo Rest
1 10 heavy controlled
Side Lunge
Set reps load Tempo Rest
1 10 heavy controlled
DB Scaption
Set reps load Tempo Rest
1 10 heavy controlled
DB Alt Arm Curls
Set reps load Tempo Rest
1 10 heavy controlled
KB SL RDL
Set reps load Tempo Rest
1 10 heavy controlled
Cool Down Blocks
MC Cool Down Example
Superset x 1
Quadruped Medial Hip Stretch w/ Rotation
Set time
1 10
Side Lying 90-90
Set time
1 10

MC Whole Body Swimming Workout

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Whole Body Swimming Workout: Example 1

Warm-Up Blocks

MC 4Q 5 Minute Warm-Up
Circuit x 1

5 Minute Warm-Up for Swimming Strength Workout.

LAR ULT
Upward Downward Dog
time 00:01:00
Set Time
1 00:01:00 h:m:s

Upward/Downward Dog

UMT
World’s Greatest Stretch
time 00:01:00
Set Time
1 00:01:00 h:m:s
LLT
DB OH Reach with Step
time 00:01:00
Set Time
1 00:01:00 h:m:s
LMT
DB Multi-planar Lunge with Reaches
time 00:01:00
Rest 00:01:00
Set Time Rest
1 00:01:00 h:m:s 00:01:00 (h:m:s)

Workout Blocks

MC Swimming Total Body Strength Endurance
Circuit x 1

Total Body Strength Endurance Main Set for Swimmers.

ULT
Elevated 1 Arm Plank with Reach
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
LLT
KB Goblet Sumo Squat
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
ULT
Push Up
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
LLT
DB Bentover Row
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
UMT
Side Lunge
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
LLT
DB Scaption
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
LLT
DB Alt Arm Curls
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
LLT
KB SL RDL
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)

Cool Down Blocks

MC Cool Down Example
Superset x 1

Simple but effective Cool Down for Strength Endurance Workout.

UMT
Quadruped Medial Hip Stretch w/ Rotation
time 10
Set Time
1 10 h:m:s
UMT
Side Lying 90-90
time 10
Set Time
1 10 h:m:s