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Swimming and Strength 101
Sport
Beginner
Barbell
Plan Details
The Swimming and Strength 101 routine by RebeccaVanKoot is a 12 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Two week repeating strength, stretching, and aerobics.
Routine detail
Day 1
Endurance
Est. 62 min
1 exercise
Swimming
3 Sets
Day 2
Strength Day 1
Est. 62 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Swimming
1 Set
Day 3
Yoga
Est. 32 min
1 exercise
Yoga
1 Set
Day 4
Endurance / Speed
Est. 62 min
1 exercise
Swimming
3 Sets
Day 5
Strength Day 2
Est. 63 min
5 exercises
Barbell Push Press
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Swimming
1 Set
Day 6
Yoga
Est. 32 min
1 exercise
Yoga
1 Set
Day 7
Endurance
Est. 62 min
1 exercise
Swimming
3 Sets
Day 8
Strength Day 3
Est. 62 min
5 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 15 Reps
Swimming
1 Set
Day 9
Yoga
Est. 32 min
1 exercise
Yoga
1 Set
Day 10
Endurance / Speed
Est. 62 min
1 exercise
Swimming
3 Sets
Day 11
Strength Day 4
Est. 63 min
5 exercises
Barbell Sumo Deadlift
3 Sets x 10 Reps
Kettlebell One-Arm Push Press
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Swimming
1 Set
Day 12
Yoga
Est. 32 min
1 exercise
Yoga
1 Set
