If your goal is to improve swimming, a 3 day split would be best.

I would try to do the strength training AFTER swimming vs before.

Stick to 10 sets of each muscle group for a total of 20 sets per workout routine.

Stick to 2 exercises of 5 sets of each muscle group in the rep format of 8, 6, 5, 5, 3. With MAXIMUM intensity each time.

The exercises should be pure core exercises for each group, ie: bench press and incline DB press for chest, olympic curls and concentration curls for biceps, deadlifts and lat pulldowns for back, close-grip dips and kickbacks for triceps, military press and db shoulder press for shoulders, db and bb shrugs for traps, squats and lunges for legs, and situps and hanging leg raises for legs (both weighted obviously).

Got alot of pain in my left shoulder due to intense shoulder workouts and having constant weight on my shoulders.
Any way to speed up the healing process``I?

Rest and Ice are the two best things for shoulder recovery. You also can take ibuprofen as necessary, but don't overdo it.

Try not to train shoulders more than once a week.

what do you think of that product?
http://ca.bodybuilding.com/store/fus/purple.html?&_requestid=1291353

decent but overpriced. NOW! Kre Alk is just as good (if not better) and much cheaper.

Ok thanks
is it this one? http://ca.bodybuilding.com/store/aap/kre.html

How long i should take this product ?
edit: and which dosage do you recommend ( i'm 17 years old )

This post was edited by HeoK on Aug 25 2012 03:51pm

You can take it year-round.

Take 2 pills pre-workout and 2 pills post workout, on nontraining days, take 2 morning and 2 at night.

Thanks so much for the advice., but just 1 more question not all the events I compete in are pure sprints. Some are what I'd like to consider mid distance.
Would these workouts be just as effective if my goal was to improve my muscular endurance?
Or should i be looking at slightly higher reps to improve that

My problems come in the 200m butterfly around my 7th lap, at the pace I'm going, my arms seem to completely die out and sometimes i find myself flailing to the finish line.
Figured teaching my muscles to endure for long can help fix this problem

This post was edited by Shekkie on Aug 25 2012 06:38pm

Yes, these workouts would be fine for that.

To improve the butterfly, you will definitely need to focus on some muscular endurance days with a concentration in chest/shoulders.

I would advise trying the 100/100/100 workout once a week.

100 reps of pushups, 100 reps of front raises with an olympic bar, and 100 reps of dips (bodyweight). The goal is to do 100 of each without stopping. Work up to it, it will take time.

I believe I remember you saying you're against taking SSRI's. why is that?