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  1. #21
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    Quote Originally Posted by TheLaughingCow View Post
    The workout that got me the most muscular was during swim season. I will post it below. Now, though, I am concentrating more on running (4-7 miles per day plus speed sets) to better prepare myself for Basic Training at the Air ForCe Academy.

    This workout got me incredibly lean and muscular, to the point that people would comment to me about by "amazing body" etc.

    It consists of swimming six days a week, and weights every other day (ex. Mon, Wed, Fri)

    Swimming workout:

    Warm-up:
    5 50's on 1:00
    5 50's on :50
    5 50's on :45
    5 50's on :40

    Kick 1000 yards with/without board. Sometimes 50's or 100's on intervals, sometimes just kick the 1000

    pull 1000 yards w/pullbouy. Just do the 1000 straight.

    Main set, usually about 2000 yards. Change this up each time. Examples include:
    Sprint sets of 100's freestyle
    "Ladder set", increasing in distance: (ex, 50, 100, 150, 200, 250, 300, 250, 200, 150, 100, 50, all on different times and of different strokes)
    2 1000's
    Breathing set, swim long distance breathing every 3, 5, 7, and 9 strokes alternately.
    Any combination of 100's, 200's, 300's, 400's and 500's on timed intervals.

    Sprints off the blocks usually 4-10.

    200 Cooldown

    Weights Workout (3x weekly) mix it up but these are some exercises I used. Use only some of these each time.

    2x10 overhead squat.
    3x10 Hanging leg raise
    40 pull-ups.
    80 push-ups
    5x5 Bench press
    8x10 Squat increasing weight to max.
    5 minutes of abdominal workout.
    3x10 JAX (1 JAX = 5 push-ups using hand weights, then 1 dead lift using the same weights. Do as fast as possible)
    3x10 cuban press.
    5x5 bicep curls
    10x2 Hang cleans, build to max.
    3x10 lat pull downs
    3x10 push press
    3x10 overhead press
    3x10 bent row
    3x10 dead lift
    3x10 weighted jump
    You wrote so well, I will try to follow!
    Thank!

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