I am 19 years and i am sprint swimmer. Recently i was very sick and i lost a lot of my strength and my muscle mass (about 9KG for 2 months).
Now i have to start from 0 again and i have a competition next month.
Can i have some advices how to work and what to gain muscle mass and explosive strength but not loosing speed.
I swim 50m freestyle and butterfly, 100m freestyle.
Thanks for advices:D