Here’s my recommendations, for whatever it’s worth (nothing!)
Two sets: First: warmup. 2nd, max it out (less time, same effect)
Squats - goal 250-270lbs 2.5 times body weight (cycling) (may need leg press machine to reach this weight)
Hamstring Curl - goal ??? Not necessary
Leg Extension - goal ??? Not necessary
Seated Row - goal 130 lbs as much as you can (swimming)
Lat Pull Down - goal 130 lbs as much as you can (swimming)
Bench Press - goal ??? 170 lbs ??? as much as you can (swimming)
Inclined Bench Press - goal ??? 135 ??? not necessary
Dumbell Bicep Curl - goal ??? 45 lbs ??? as much as you can (swimming)
Plenty of crunches, leg lifts and abdominal twists 50-100 per day Bardips: work up to 50 (swimming) Pullups: up to 20 (swimming) Military press (over the head): as much as you can (swimming) Tricep extension : as much as bicep curl (swimming) Back extensions: as much as you can x 20 (cycling) ****