Breaststroke - Dry land weight training

I have been lifting 3 times per week, with most exercises doing 5 sets of 15 reps, with pretty heavy weight. Workouts consist of incline bench press, french curls, curls, leg lifts, adductor (for inside leg), lat pulls (down to chest), leg lifts and reverse flys (simulating the breastroke pull). I have been told that leg extensions are very hard on the knees but I have never had a problem. Lifting has also helped my breastroke but I'm not convince that I am using the most effective program. :weightlifter:

I have been lifting 3 times per week, with most exercises doing 5 sets of 15 reps, with pretty heavy weight. Workouts consist of incline bench press, french curls, curls, leg lifts, adductor (for inside leg), lat pulls (down to chest), leg lifts and reverse flys (simulating the breastroke pull). I have been told that leg extensions are very hard on the knees but I have never had a problem. Lifting has also helped my breastroke but I'm not convince that I am using the most effective program. :weightlifter: