Table of Contents
CHAPTER 1 - THE SWIMMER IN MOTION
Freestyle
Butterfly
Backstroke
Breaststroke
Dryland Training Programs
Dryland Training for Young Swimmers
CHAPTER 2 - ARMS
Standing Double-Arm Triceps Pushdown
Dumbbell Kickback
Close-Grip Push-Up
Close-Grip Bench Press
Medicine Ball Chest Pass
Tate Press
Barbell Biceps Curl
Dumbbell Biceps Curl
Concentration Curl
CHAPTER 3 - SHOULDERS
Forward Dumbbell Deltoid Raise
Lateral Dumbbell Deltoid Raise
T Exercise
Dumbbell Shoulder Press
Bent-Over Reverse Dumbbell Fly
Prone T, Y, A (Blackburn)
Scapular Push-Up
Scapular Dip
Internal Rotation With Tubing
External Rotation With Tubing
Crabwalk
Overhead Single-Arm Bounce
CHAPTER 4 - CHEST
Push-Up
Feet-Elevated Push-Up
Medicine Ball Push-Up
Barbell Flat Bench Press
Dumbbell Physioball Bench Press
Barbell Incline Bench Press
Dip (Chest Version)
Standing Double-Arm Medicine Ball Throw Down
Supine Medicine Ball Partner Pass and Catch
Wheelbarrow
CHAPTER 5 - ABDOMEN
Hollow Hold
Watch TV
V-Up
Flutter Kicks
Physioball Crunch
Cable Crunch
Seated Physioball Abdominal Hold
Russian Twist
Kneeling Chop
Physioball Prayer Roll
Physioball Upper-Trunk Rotation
Physioball Jackknife
CHAPTER 6 - BACK
Chin-Up
Pull-Up
Lat Pull-Down
Standing Straight-Arm Pull-Down
Double-Arm Seated Machine Row
Bent-Over Single-Arm Row
Standing Zeus
Lumbar Extension
Physioball Back Extension
Physioball Prone Superman Progression
Physioball Prone Streamline
Physioball Bridge
CHAPTER 7 - LEGS
Back Squat
Single-Leg Squat
Dumbbell Step-Up
Lunge
Standing Hip Internal Rotation
Standing Hip External Rotation
Romanian Deadlifts (RDLs)
Physioball Hamstring Curl
Leg Curl
Leg Extension
Band Lateral Shuffle
Standing Hip Adduction
Inversion and Eversion Ankle Band Strengthening
CHAPTER 8 - WHOLE-BODY TRAINING
Single-Arm Lawn Mower
Burpee
Block Jump Start Into Streamlined Position
Band-Resisted Start
Box Jump
Diagonal Cable Column Lift
Library of Congress Cataloging-in-Publication Data
McLeod, Ian.
Swimming anatomy / Ian McLeod.
p. cm.
ISBN-13: 978-0-7360-7571-8 (soft cover) ISBN-10: 978-0-736-09385-9 (soft cover)
1. Swimming--Training. 2. Swimming--Physiological aspects. 3. Aquatic sports injuries. I. Title.
GV837.7.M37 2010
797.2’1--dc22
2009016094
ISBN-10: 978-0-736-09385-9 (print)
ISBN-10: 0-7360-8627-7 (Adobe PDF)
ISBN-13: 978-0-7360-7571-8 (print)
ISBN-13: 978-0-7360-8627-1 (Adobe PDF)
Copyright © 2010 by Ian A. McLeod
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