Cam McEvoy's Training Week: A Deep Dive into His Routine
- TheSwimsuitGuy
- Mar 7
- 2 min read
Updated: Apr 10
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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I've been following Cam McEvoy's training for a while now, and the volume he puts in is absolutely insane. It makes me realize that recovery is just as important as the actual work in the water. I've started paying more attention to what I do after my own sessions to avoid burnout, including prioritizing protein and getting serious about Kollagen for joint health. Consistency beats intensity if you can't keep showing up, and making that one small change has helped me stay injury-free longer
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