1 Week of olympic champion cam mcevoy's training
- TheSwimsuitGuy
- 6 days ago
- 2 min read
This is exactly what it says on the tin, the entire training week of Cam McEvoy from the 9th to the 14th February. He then repeated this week of training for the next 3 weeks before freshening up for the China Open on the 22nd March.
Here is the video that goes alongside this.
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) (Rep2 8.18 - Segment 4.92)
2x20 Dive Max @2kg (Rep 1 8.29 - Segment 4.98) (Rep2 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
18kg
15kg
12kg
9kg
2x20 Push Submax @3kg w/Fins (Goal 2.25)
2.36
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
9.64
9.55
9.75
9.64
9.69
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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