If you're a swimmer and want to improve your stroke rate and power through the water, you not only need to swim regularly, but also to train smart out of the pool. John Curzon, who specialises in sport-specific programmes, stresses the need to develop the muscular system with regular weight-training. He says that specific training can significantly improve your swimming efficiency and lap times.

The warm-up

• Rowing ergometer: Do 5 minutes
• Stretch: Lats, pecs, hamstrings, quads, lower back. Hold each stretch for 10 to 15 seconds.

The gym workout

• a. Wide-grip lat pull-down: The latissimus dorsi is the prime mover in your swimming stroke. Ensure your hands are facing forward and pull down. This will develop hte classic swimmer's V-shaped back. Do four sets of 12 reps.
• Bench Row: Lie on your stomach with a barbell under a high bench and pull upwards. This develops the same muscles that are used in the pulling action in the swimming stroke. Do three sets of 12 reps.
• Incline bench-press: Works the deltoid and upper-pec region. It's important to develop the balance between the posterior and anterior sides. Do four sets of 12 reps.
• Leg-press: Developing leg strength is just as important as the upper body. Remember: For streamlining in the pool, it's important to develop the quadriceps and not just glutes. The leg press is perfect for this. Do four sets of 15 reps.
• Hamstring curl: Specific to the kicking motion when swimming. Do four sets of 20 reps.
• Dumbbell pull-over: This exercise develops the same upper body muscles used during the swimming stroke. Do two sets of 15 reps.

Developing the trunk area

• Leg-raise: The lower abdominals are the link between the upper and lower body. Pull your knees in and, for best effect, hold with control. Do four sets of 20 reps.
• Back extension: A similar position to when you're in the water, so it makes sense to do this exercise. Move upwards slowly and hold for two seconds. Do three sets of 15 reps.
• Sit-up: A great exercise to finish off your routine. Develops the rectus abdominus. Do four sets of 25 reps.