Protocol: 5 x 15 for every superset
Goal: working towards better flip turns and greater stroke efficiency in the pool

Warm up:

• 1 x 15 hip rotations
• 1 x 15 glute march
• 1 x 15 inverted hamstring

Main sets:

Superset #1:

• incline bench, 95 lbs.
• squat, 115 lbs.
• upright rows, 55 lbs.
• box jumps

Superset #2:

•  push press: 55lbs.
• jump squat: 55 lbs.
• swimmers on a stability ball: 2.5 lbs. plate in each hand
• parachute jumps

• 3 (3×20) stretch core swimmers