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Table Of Contents

Stew Smith’s Published Books
The Stretching Program
Stretching and Warming Up and Cooling Down
Neck Stretch
Descriptions of the PT exercises
Dive bomber Pushups
8 Count body builder pushups -
To complete the exercise, bring yourself down so your elbows form a
Lower body Exercises
The Light Weight Shoulder Workout
Abdominals
Upperback exercise #1 (Arm Haulers) - Lie on your belly with your feet
Upperback exercise #2 - (reverse pushups) - Lie on your stomach in the
Advanced Abdominal Exercises:
Tips to reduce strain on the lower back. 1) Lift your butt off the
(legs 6 inches of the floor to vertical)
PT Workouts Explained
Rest Day / Stretch
The Pyramid Workouts:
Swimming Workouts Explained
The Importance of Relaxation
Count Strokes (Relax)
Under-water Swimming / Wave Swimming (Elbow out)
6-Beat Roll Over (Relax)
Swim sprints
Run - Swim - Run
Hypoxic Swimming and Anaerobic Training Methods
Side Stroke with Fins
Combat Swimmer Stroke (CSS)
Bike 20-30:00
Pool drills – 10-
Day
Swim test day
Run
Swim
Repeat 4 times
ABS Superset x 2
Repeat abs 3x’s
Abs / lowerback -
L/R crunches with
Run - swim - run
Upperbody Pull
Repeat 3 times
ABS
Running / Leg PT
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
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Published by: Anthony Dinicolantonio on Feb 25, 2012
Copyright:Attribution Non-commercial

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