Swimming, Weight lifting

By breaking down the swimming action it is possible to use body weight exercises and the pool to get a reasonable resistance program.

You can use

1) TRICEP I
Sitting on the edge of the pool with legs in the water, hands placed on either side of the torso on the pool edge (Palms down). Lift the torso (straightening the arms) a few inches from the floor and hold for 10-15 seconds, focus on maintaing a solid upright position whilst the hold is mainteined, there is a tendancy to lean forwards. Lower to seated position. Repeat three times, increase as required both in terms of length of hold and number of lifts.
Mimics the tricep dumbell extension.

2) TRICEP II & SHOULDERS I
From the same starting position as 1. Begin by sliding the body into the water till the elbows are at a 90degree flexion. Raise body from this position to an upright position and repeat. Slow deliberate motion is desirable as core strength is improved throughout. Legs and glutes remain in contact with the pool wall throughout dips. 90degree flexion in the elbows is a guideline, go as far as your shoulder allows before it hurts.
Use in sets of 8-10, and 2-3 reps with ample recovery.
Mimics dry Dips in a gym, but weight is more supported by water providing less resistnce.

3) DESCENDED PULL UPS
Using shallow water as a starting level, increasing to deep water over time, stand facing pool wall, hands shoulder width apart on pool edge or raised deck. Pull body up out of water till waist is exposed (arms straightened) and hold for 1-2 seconds. Lower body in a controlled manner back to starting point and repeat.
10 Reps to begin with, over 2-3 sets will be ample, and increase difficulty by moving to deeper water.
Mimics underwater pull phase of the freestyle action

4) CORE
Standard Sit Ups on pool side, or crunches from swiss ball at pools edge.

5) DRILLS
Correct use of padlles and pull floats will develop shoulder strength and swim stroke effectiveness. Would reccomend a swim coach prescribes the sizes of paddles to be used initially due to extra loading throught the shoulders through paddles use. Could be used for up to 40% of swimming sessions.

6) KICK DRILLS
Through use of fins during kicking drills the core and the legs would recieve a greater workout intensity due to them being isloated.

NOTES
By using the pool as the location for the programme, swimming can be used as the recovery between sets and during exercises so as the emphasise what is being worked on. Also with the programme being targeted for youths, serious resistance training utilising heavy resistance may be more harmfull than is good.