Swimming speed circuit – Months 2 and 4 – advanced

multisportAdvancedAllUpdated 27/02/2026

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Goal

Improve performance and help prevent injuries by strengthening the lower body and core stability. Advanced plan for circuit for swimming.(speed).2º and 4º month.. includes strength, control of hip and work of calves/isquios for one lunge eficiente. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

Chest press with dumbbells on an incline bench

#1Intermediate

Chest press with dumbbells on an incline bench

Triceps extension standing with a cable machine

#2Intermediate

Triceps extension standing with a cable machine

Horizontal row seated with a cable machine

#3Intermediate

Horizontal row seated with a cable machine

Triceps extension grip supination one-arm cable machine

#4Intermediate

Triceps extension grip supination one-arm cable machine

Lateral raise with dumbbells seated and torso inclined forward

#5Intermediate

Lateral raise with dumbbells seated and torso inclined forward

Biceps curl with dumbbell supported in the thigh

#6Intermediate

Biceps curl with dumbbell supported in the thigh

Step up and lunge on a bench with barbell

#7Intermediate

Step up and lunge on a bench with barbell

Pulldown in cable machine high grip wide prone

#8Intermediate

Pulldown in cable machine high grip wide prone

Leg extension on a machine

#9Intermediate

Leg extension on a machine

Hamstring curl seated on a machine

#10Intermediate

Hamstring curl seated on a machine

Extension of calves on a machine of press horizontal

#11Intermediate

Extension of calves on a machine of press horizontal

Press of legs incline

#12Beginner

Press of legs incline