Summer Weights Practices

This summer, the mens’ and womens’ swim & dive teams have the opportunity to use cross-training in an effective way to become better athletes. Each weekday, the weight room will be open and monitored by an LHS coach at 1:00pm for any athlete who wants to lift. In order for S&D athletes to get the most out of their time in the weight room, I’ve put together a plan for our lifting practices. Each practice should take about an hour, in many cases maybe only 45 minutes.

A few benefits of weights training:

  • Give your swimming muscles a break
  • Train your whole body
  • Increase strength and speed
  • Increase mobility and range of motion
  • Strengthen shoulder muscles (rotators) and reduce injury
  • Increased bone density (especially young females)

When an athlete arrives at the weight room, they’ll find a binder with swimmer-specific workouts on the shelves by the garage door. With a different focus for each day, the athlete will choose a WOD (workout of the day) with that day’s specific focus and get after it.

The Breakdown

General Rules:

  1. Do NOT play with the weights or machines
  2. Never lift alone
  3. Ask for a spotter!!
  4. Help each other out by checking each others’ form
  5. Close-toed shoes are required
  6. Respect the coach attending
  7. If you have a question, either ask someone or ask the Google machine
  8. Report any injury to the supervisor immediately


Check your practice plan for the day. Depending on the number of times you come in to lift, your practice will be different. ex: on your first day lifting, do practice #1. On your second day lifting do practice #2 etc. The cycle will then repeat on practice day 5, where you’ll start over on #1.

Note: The number does not represent number of practices per week, but instead the total number of your practices. If you come in twice one week, the next week you’ll come in and start with practice #3.

Warm Up

All practices begin with a warm up. This is important for injury prevention. Take 5-10 minutes to jump rope, jog, do dynamic movements (arm swings, walking lunges, any moving stretches) and get your body warm and ready to work.


This is the meat of the practice. Take about 20 minutes to complete this portion, longer if needed. Focus on form and doing each movement correctly before adding weight, and then add weight carefully. Never lift to failure! If at any point you feel your form falter, decrease weight. All Skill movements should be done thoughtfully and with perfection in mind. 


This section of the practice is color coded.

Blue: upper body focus

Red: lower body focus

Green: core/plyometric focus

The actual specific workout is up to you! Choose one that corresponds to the color for the day. Be warned, shorter time-based workouts do not mean easier. 

Every workout will hit upon valuable movements, and encourage you to increase strength, speed, and muscle efficiency. These sections are usually time-driven, so you’re competing against the clock. If at any point during the workout you feel your form fade on a weighted movement, decrease weight. This section should take between 5-20 minutes depending on the workout.


At the end of every workout, spend 5-10 minutes stretching, working to increase your flexibility.

Weight lifting practices should complement your swimming practices, not impede them! You will likely be sore, but you should warm up enough as you swim to eliminate most of the soreness. The more often you lift weights, and if you follow the instructions for weight selection, you will find yourself becoming more used to lifting weights and you won’t get as sore. 

If you have any questions about practices, contact Coach Sarah: 303-324-7596.

Between the dates of 6/26-8/1 contact Coaches Gabe (719-334-9692) or Katelyn (402-617-2999), Sarah will be without cell service.

1st Practice 2nd Practice 3rd Practice 4th Practice
Dynamic Warm Up 5-10 mins           

Skill: Deadlift

Work to challenging 8 rep weight then 3×5 reps (Explosive lift, slow lower)


Choose Blue Workout


Dynamic Warm Up 5-10 mins

Skill: Pull up

3×10 reps w/ full extension, pause at top and at bottom (count 1-1000).


Choose Red Workout


Dynamic Warm Up 5-10 mins  

Skill: Squat

Work to challenging 8 rep weight then 4×5 reps


Choose Green Workout


Dynamic Warm Up 5-10 mins                

Skill: Bench Press

Work to challenging 10 rep weight then 3×7. Explosive lift up, slow lower.

 Choose Red Workout



Feel free to google movements you don’t remember to refresh your memory. YouTube is an amazing resource.

Green Workouts (Core/Plyo)

Blue Workouts (Upper Body)

Red Workouts (Lower Body)



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