Swimming Conditioning

Flexibility & Stretching

"Awesome Abs"

Preseason Weight Training

Feet-against Wall Sit-up (Upper Abdominals)
Incline Leg Pull-In (Lower Abdominals)
Medium Grip Barbell Upright Row (Front Deltoids & Trapezius)
Bent-Arm Dumbbell Pullover (Pectorals & Ribcage)
Wide-Grip Lat Pull-Down (Lats)
Seated Barbell Military Press (Front & Outer Deltoids)
Lying Across Body Rear Deltoid Raise (Rear Deltoids)
Bent-Over Dumbbell Triceps Curls (Triceps)
Seated Scott Bench Curl(Biceps)
Dumbbell Front Lunge (Thighs, Hamstrings & Buttocks)
Freehand Side Lunge(Thighs)
Lying Side Leg Raise (Hips)
Incline Kick-Back (Hips)

In-Season Weight Training

Dumbbell Bench Press (Chest)
Bent-Over Two-Arm Rows(Shoulders)
Kneeling Concentration Curls (Biceps)
Squats (Thighs, Hamstrings & Buttocks)
Standing Toe Raises (Main Calf Muscles)
Dumbbell Shoulder Flyes (Deltoids and Shoulders)

Off Season Weight Training

Hyperextensions (Lower Back)
Incline Dumbbell Press (Upper Pectorals)
Wide-Grip Front Lat Pull-Down (Upper Lats)
Bent-Arm Barbell Pullover (Upper & Inner Pectorals)
Medium-Grip Upright Rows (Front Deltoids & Trapezius)
Seated Side Lateral Raise (Front & Outer Deltoids)
Bent-Over Low Pulley Rear Deltoid Raise (Rear Deltoids)
Standing Dumbbell Triceps Raise (Outer Triceps)
Standing Easy-Curl Bar Curl (Biceps)
Thigh Extensions ( Upper Thighs)
Leg Curls (Hamstrings)
Kick-Backs (Lower Back & Hips)
Cross-Overs (Obliques, Hips)