off-season training

Question
Hi, im a competitive HS swimmer.  We've just wrapped  up our season, and I'd like ideas on workouts and weight-lifting programs I can follow that are benefical to swimming. Any ideas or places where I can learn more would be greatly appreciated.

Thanks!

Answer
Tony--
Lifting is a great way to maintain strength in the off-season.  You should lift to gain benefit in all of the muscle groups.  Make sure you get a good ab workout at least three days a week, this is great for helping all strokes as well as starts and turns.  Also, make sure you are lifting with the full range of motion in each muscle group, swimming is a stretch sport not a bulk sport.  You can also add jogging and/or jumping rope for aerobic aspects to build heart and lung endurance.
Hope this helps
George