I wouldn’t worry about the ‘cutoff’ per se.
what is you swimming regimen? You can likely train hard weights during that time and put on some muscle. Treat you swimming like a reglur work out and get during and post WO nutrition, (liquid like whey etc. so you don’t puke it up).
Then if you swim in the morning you can lift in the evening. Just remember to chow down at all times and the lifting will likely aid your swimming and the swimming will help your recovery for lifting. You only ned about 2 sessions per week to get growth at your age. With enough food you can do it easy.
Well, actively swimming and lifting at the same time is rather impossible. It’s not just simple cardio. It’s a serious full body workout, and burns calories like literally nothing else. Think 1500-2000 in a 2hour workout. I can barely do a single pullup on the same day as a swim. So yeah, mixing them would certainly lead to overtraining. During active times(5X a week) in the year, I’m happy to lift once a week to maintain. After February, I went to lifting twice and swimming twice or thrice a week. Now, I’ve got 13 weeks completely off.
I’m casually eating about 5000cals a day. Actually, lifting does not necessarily help you in the pool. It can do quite the contrary and get in the way. It’s all about how the land strength translates in the water, and to do that, you MUST put in the time at the pool(complex CNS motor recruitment stuff).
My swimming regimen: I (or we on the team/club) change up the practices everyday. We have sets and reps like in lifting such as 10reps of 100yards at 1:50 intervals. I usually have a warmup set, drill set, kick set, main set(the bulk of the w/o) and warmdown. (I’m going to be the high school captain as a junior in 2006-2007.)
This site and the articles are gold so I felt like there is no use in being a lurker.