Iron Camp Swimmers' Supreme Workout:

Warm-up (10 minutes):

1. Dynamic Stretching: Leg swings, arm circles, torso twists.

2. Aerobic Warm-Up: 5 minutes of jogging or jump rope.

Strength & Power (20 minutes):

1. Pull-Ups: Targets the lats and mimics the pulling phase of swimming. 3 sets of 8-12 reps.

2. Push-Ups: Strengthens chest, triceps, and shoulders. 3 sets of 12-15 reps.

3. Squat Jumps: Builds leg power for strong kicks. 3 sets of 10 reps.

4. Medicine Ball Throws: For core power and explosiveness. 3 sets of 10 throws.

5. Dumbbell Front Raises: Strengthens deltoids for better arm propulsion. 3 sets of 12 reps.

Endurance & Conditioning (15 minutes):

1. Circuit (repeat 3 times with 1-minute rest in between):

   • Burpees: 30 seconds

   • Plank: 30 seconds

   • High Knees: 30 seconds

   • Flutter Kicks: 30 seconds

Mobility & Flexibility (10 minutes):

1. Swimmer’s Stretch: Targets the shoulders. Hold for 30 seconds each side.

2. Hip Flexor Stretch: Enhances kick range. Hold for 30 seconds each side.

3. Seated Hamstring Stretch: For better kick flexibility. Hold for 1 minute.

4. Tricep Stretch: Maintains arm mobility. 30 seconds each arm.

Cool Down (5 minutes):

1. Deep Breathing: 2 minutes, promotes relaxation and oxygenates the muscles.

2. Static Stretching: Target major muscle groups to promote recovery.

This workout can be modified based on the swimmer's specific needs, events they compete in, and their current fitness level. Regularly including dry-land training, as outlined above, can significantly improve a swimmer's performance in the water.