What are good weightlifting excersices for a 100 meter breaststroke swimmer?

areas to work: shoulder exercises, legs (inner and outer thighs) , abs, lower and upper back. this is just off the top of my head. but remember you dont want to weight lift to build muscle you want to lift to tone and strengthen. which means low weight, 10-15 reps, of 3 sets. if i could reccomend anything use the elastic bands, and practice your stroke, running stairs, and kicking with a board in the pool.|||Lat pulldowns, low rows, reverse cable (for the recovery of the hands) for upper body. Abductor and adductor for the legs. Also, squats for the starts and turns. And also use bands for speed work.