Cam McEvoy's Training Week: A Deep Dive into His Routine

Monday - Swim

Warm Up

• 300 Loosen w/Fins

• Dive 20 Submax @1kg (8.45 - Segment 5.10)

• Dive 25 Submax (9.85)

  
  

Main Set

• Dive 25 Max (9.60)

• 2x20 Dive Max @1kg

- (Rep 1 8.14 - Segment 4.85)

- (Rep 2 8.18 - Segment 4.92)

• 2x20 Dive Max @2kg

- (Rep 1 8.29 - Segment 4.98)

- (Rep 2 8.22 - Segment 4.94)

• Dive 25 Max (9.50)

  
  

Session Total: 475m

Total for Week: 475m

Total Dives: 8

Total Dives for Week: 8

Tuesday - Gym

Warm Up

• Pull Ups

- 5 @ Bodyweight

- 5 @ 25kg

- 3 @ 50kg

Working Sets

• 4x(2x Pull Ups @70kg)

- (4x Keiser Pulldown @330lbs)

• 3x(6x Pull Ups @50kg)

- (10x Reverse Cable Fly @25kg)

- (10x Tricep Cable Extension Each Arm @25kg)

• 3x14 Laying Hamstring Curls 35kg

  
  

Total Pull Ups: 39

Total for Week: 39

Wednesday - Swim

Warm Up

• 200 Loosen w/Fins

• 4x25 Assisted 1080 @2.4m/s

- 1. 18kg

- 2. 15kg

- 3. 12kg

- 4. 9kg

• 2x20 Push Submax @3kg w/Fins (Goal 2.25)

- 1. 2.36

- 2. 2.37

• Dive 20 Submax @5kg (3.93)

• Dive 25 Submax (No Time)

  
  

Session Total: 385m

Total for Week: 860m

Total Dives: 2

Total Dives for Week: 10

Thursday - Gym/Swim

Warm Up

• Pull downs on Keiser Machine

  
  

Working Set

• 6x(2x Pull Ups @70kg)

- (Dive 25)

1 Round Every 10 Minutes

• 25 Times

- 1. 9.64

- 2. 9.55

- 3. 9.75

- 4. 9.64

- 5. 9.69

- 6. 9.69

• 4x(2x Trapbar Deadlift @165kg)

- (3 Count Movement Jumps)

• 3x(6x Bench Pull @105kg)

- (6x Bench Press @85kg)

Session Total: 150m

Total for Week: 1010m

Total Dives: 6

Total Dives for Week: 16

Total Pull Ups: 12

Total for Week: 51

Friday - Swim

Warm Up

• 150 Loosen

• 25 Assisted

• Dive 25 Submax (10.0)

• Dive 15 Max (5.42)

  
  

Main Set

• 2x(Dive 25 Max (9.84) (9.80)

- (Dive 20 Max @1kg (8.08 - Segment 4.78) (8.07 - Segment 4.78)

- (Dive 20 Max @2kg (8.27 - Segment 4.98) (8.18 - Segment 4.85)

1st Round @Rest as Needed

2nd Round @3.30

Session Total: 345m

Total for Week: 1355m

Total Dives: 8

Total Dives for Week: 24

Saturday - Gym

• 4x(2x Pull Ups @70kg)

- (4x Pulldown on Keiser)

- Keiser per Round 350lbs/400lbs/450lbs/330lbs

• 3x(6x Pull Ups @50kg)

- (10x Reverse Cable Fly @25kg)

- (10x Tricep Cable Extension Each Arm @25kg)

• 3x14 Laying Hamstring Curl Alt Legs 35kg

  
  

Overall

Total Meters Swam: 1355m

Total Lengths Swam: 57

% at Submax: 21.05%

% at Max: 33.33%

% from Dive: 42.11%

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