This summer our local club swimmers (FAST club team) went through 12 weeks of training at our facility. Since they have been with IHP for a couple years now it was time to take them through some advanced circuits during the last 4 weeks of the cycle. Remember, these athletes are advanced and have all progressed safely to get to this point.

The circuit starts with 3 sets of double JC Leg Cranks! That's right, 24 squats, 24 lunges, 24 split jumps, and 12 jump squats twice through with no rest. After each set of doubles we take a minute and a half rest. The second station we have the swimmers perofrm 5 x 30 second sprints on the Versa Climber with 1 minute rest in between each sprint. The 3rd station I have the athletes do 3 x 40 yd Sprints on the Keiser Running Machine. By this time the legs are shot and we hammer them with 3 sets of doubles of Metabolic Back (20 band rows, 20 bent over band rows, 20 band swims, and 10 mb slams twice thorugh!). Here we take a 1 minute rest in between each set of doubles.

I was trully amazed that these athletes adapted and were able to handle this type of workload. They have there championship swim meet coming up so I guess we can see if all the hard work paid off!

If anyone has any creative conditioning protocols and circuits please post them up!

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