conversations.from: human
conversations.value: Give me a description for a book titled The Ultimate Guide To Weight Training For Swimming about Jim, High, School with the genre: Health, Fitness & Dieting, Exercise & Fitness.
conversations.from: assistant
conversations.value: Your book's programs have helped my swimmers reach their goals. The book identifies specific machines that work particularly well in the sport of swimming. The book has also given me a bunch of do's and don'ts and things the swimmers should think about. I have already noticed changes in the swimmers. Both with their physical development and also their stroke development. Also, times have dropped. I would like to thank you for a great book to help in the progression of swimming. It was very hard to find something like this that can relate specifically on swimming! Thank you --Jim C, High School Coach
conversations.from: human
conversations.value: Give me the first five paragraphs for this book.
conversations.from: assistant
conversations.value: The Ultimate Guide To Weight Training For Swimming
  The programs were constructed in such a way that you will be on the top of your game the day the season starts and you will be able to maintain your strength and power throughout the season. The off-season program is set up as a two-day split, four days per week, which means you train all of your muscle groups over the course of two training sessions followed by a rest day. The off-season is where you will build your foundation of strength and power. The preseason routine is designed to further enhance your physical abilities enabling you to peak with strength and power at the onset of the season. And lastly, the in-season program is designed for the maintenance of your off-season gains without the risk of overtraining.
  The off-season is the time in any sport to build up your muscles, become more powerful, and increase muscular endurance. The off-season program consists of four 4-week routines cycled together to maximize both muscular endurance and explosive-power. The first and third routines are designed to build your stamina and muscular endurance, while the second and fourth routines are designed more for power and explosion.
  The first and third routines of the off-season cycle are to enhance your muscular endurance. Weight-training for muscular endurance differs greatly from strength and power training. Strength training builds up size, bulk, and strength; power training builds explosion, speed, and intensity; and endurance training builds your stamina by enabling your muscles to work longer without fatiguing. Weight-training to increase your muscular endurance requires many slow movement repetitions to train and build your slow-twitch muscle fibers, which are responsible for increased endurance and stamina.
  Proper endurance training calls for lifting light weights many times. Weights that are less than 60% of your one-rep max are ideal. With more repetitions comes increased muscular endurance, or the ability of your muscles to operate at a high level over time. Every additional repetition helps to increase your muscular endurance. Typically, sets involving at least 20 repetitions are considered to be training your muscular endurance.
  Breathing properly is extremely important in endurance training. As you perform repetition after repetition, your instincts will be to hold your breath. With each and every rep, be sure to inhale while lowering the weight on the eccentric movement and exhale while raising the weights on the concentric movement. Never hold your breath.
conversations.from: human
conversations.value: Give me five more paragraphs.
conversations.from: assistant
conversations.value: Starting Position: Lie on an inclined bench with your feet flat on the floor. Hold the dumbbells with your arms extended and your palms facing each other so that the dumbbells are touching.
  Starting Position: Stand bent slightly forward with your back straight and, with cables on both sides and slightly behind you, grab hold of the cables.
  Tip: Alternate which arm is on top and bottom for every rep to ensure both sides are getting equal training.
  Starting Position: With arms extended, grip the parallel bars with both hands so that your body is elevated off the floor.
  Tip: The farther you lean your body forward, the more your chest gets trained. As you straighten your body, your triceps begin to do the bulk of the work.
conversations.from: human
conversations.value: Swap the first and the last sentence.
conversations.from: assistant
conversations.value: As you straighten your body, your triceps begin to do the bulk of the work. Hold the dumbbells with your arms extended and your palms facing each other so that the dumbbells are touching.
  Starting Position: Stand bent slightly forward with your back straight and, with cables on both sides and slightly behind you, grab hold of the cables.
  Tip: Alternate which arm is on top and bottom for every rep to ensure both sides are getting equal training.
  Starting Position: With arms extended, grip the parallel bars with both hands so that your body is elevated off the floor.
  Tip: The farther you lean your body forward, the more your chest gets trained.Starting Position: Lie on an inclined bench with your feet flat on the floor.
conversations.from: human
conversations.value: Give me the last paragraph.
conversations.from: assistant
conversations.value: Your statement must be between 40 and 80 words and include the following information in order to receive your free gift: