Men's and Women's Swimming and Diving Summer Strength Program
Courtesy: UND Athletics Media Relations
Release: 05/01/2007
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May 4, 2012

North Dakota Swimmer's:

It has been a pleasure working with you this past year. I have seen great improvements in everyone's mobility, flexibility, strength, and power. It is important to remember the time and effort it took to see those improvements. I am hoping you all can continue to see growth in your training and swimming over the summer. To do so, you will need to make it your goal and habit to workout 3-4 days a week. You must be accountable for completing the workouts to the standard we have worked on this year.

Your summer program is written out for 15 weeks. You have 5 phases that are each 3 weeks long, and 4 days a week. I expect you all to workout at least 3 days a week with a goal of working out 4 days per week. It is very important to pay attention to the sets and reps of the summer program. You should be finishing with higher weights then weeks prior. Hold yourself accountable for pushing yourself to new heights. This will be pivotal in unleashing your potential in the weight room and in the pool.

On this website you will find links of videos or documents that will remind you how to perform any lift I assigned for you. If you have any further questions, please feel free to contact me. If you are in town this summer I expect to see you in the weight room.

Ladies and Gentlemen: If you put in the time and effort this summer to complete this workout program I have written for you, I promise you will see improvements in not only your strength, power, and flexibility, but also on your times in the pool.

Have a great summer and feel free to contact me with any questions you may have.


Michelle Kirchgassner
Assistant Strength and Conditioning Coach
University of North Dakota
Hyslop Weight Room: RM 206
Cell Phone Number: 407-739-7522

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