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<table border="0" cellpadding="3" cellspacing="1" width="100%" class="forumline"> <tr> <th class="thCornerL" width="22%" height="26">Author</th> <th class="thCornerR">Message</th> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>ckejyetf9k</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://picsrv.fora.pl/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Tue 13:01, 17 Sep 2013<span class="gen"> </span> Post subject: hollister pas cher 23 Week Program And Weightlifti</span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">Lifting aerobically for swimmers isn’t needed. You already get your aerobic needs from the pool and or running. 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Legs will set you apart, drive the speed in swimming, give you a faster start and turn, better fly kick off the walls and create and maintain momentum. <br /> <br /> When choosing your weightlifting daily program choose accordingly as outlined. You can mix it up between Whole body, Upper body and Lower body exercises either by set or alternate within sets. That is constant with your swimming work-outs. If you emphasize legs during weightlifting then have a recovery kick set during your swim work-out and the same pattern for Upper [url=http://www.rtnagel.com/louboutin.php]louboutin[/url] and Lower body exercises. Choose accordingly to coordinate all your workouts as you don’t want too much of one thing during the day. [url=http://www.1855sacramento.com/peuterey.php]peuterey[/url] You need to alternate either by set or within each set as this is one of the essential guidelines to faster swimming. 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Do a few warm-up sets of your desired exercise then try a set or two of one repetition maximizing [url=http://www.vivid-host.com/barbour.htm]www.vivid-host.com/barbour.htm[/url] your weight, then stretch or do a recovery swim if you can. Get a massage or sit in the hot tub maybe on weeks 5 or 6. A full body massage if done correctly will take a few days to recover from so don’t do it [url=http://www.aurens.or.jp/~horicom/homep2/bbs2/aska.cgi?id=7wlz6]lawson]louboutin pas cher Really Are[/url] the day before your big swim. Hot tubs will sap your energy so hydrate and use the hot tub for recovery well in advance of your big swim. <br /> <br /> You will need to also limit your weightlifting and dryland exercises to about 30 minutes while increasing your yoga and stretching to 60 minutes. Maintain 45 minute sessions of each during the season. Recovery swimming after each would be great if you have the facility and the time. 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