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Elite · Sport plan
Swimming — Elite
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Elite
Total days
5
Est. time
3.3h
Swimming
5 daysDay 1 — Pulling Strength
Pulling Strength
- Pull-up6 × max
- Cable Row6 × 10
- Lat Pulldown5 × 12
Day 2 — Shoulder Stability
Shoulder Stability
- Banded Pull-apart5 × 15
- Face Pull5 × 12
- Bottoms-up KB Press5 × 6/side
Day 3 — Anti-rotation Core
Anti-rotation Core
- Pallof Press5 × 10/side
- Bird-dog Hold5 × 30s
- Suitcase Carry5 × 40m/side
Day 4 — Aerobic Capacity
Aerobic Capacity
- Pool Set15 × 100m
- Kick Set15 × 50m
Day 5 — Hip Mobility
Hip Mobility
- 90/90 Switch5 × 8
- Cossack Squat5 × 6/side
- Hip CARs3 × 5/side
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