What is a good workout for competive swimming. i used to swim and have been out of the loop for about 3 years. i dont want to get any bigger cause im already big for the sport 205lb 6'1" around 12% bf. i will be swiming about 1 hour a day and running a mile or 2. i have a whole year to get in shape. I am more of a long distance swimmer 200 meter and 500 was what i used to be good at. I wanna lose a little bit of bf and gain some strength. Should i work more on back, shoulder, leg strength? should i go lower reps and work out for stength.any suggestions would be great. thanks