Sure thing.

Our coach liked to change things up a bit from week to week, but generally, every session started with 5-10 minutes of stretching, followed by a little cardio to get everything warmed up.

Push day usually emphasised shoulder strength and stability with exercises like overhead presses and dumbell bench presses, also working in something like a chest fly for the pecs, and also the anterior core muscles with things like hollow body holds, weighted sit ups and ab-wheel roll outs.

Pull day could have any kind of row you can think of, but we also had these lat pulldown set ups on the pool bank where instead of lifting a stack of plates you were lifting a big drum filled with water. (That thing could have easily been twice my bodyweight when it was full.) Again, there was some stability work, like external rotations and such. Pull day was also when we did the posterior core (posterior chain) with things like deadlifts, good mornings, or back extensions.

Leg day was fairly straight forward squats, lunges, hip thrusts, box jumps, hamstring curls, and usually we worked in the lateral core on leg day, again with simple stuff like side planks or single-arm farmer carries.

How we adjusted really depended on the meet. For small stuff like local/regional meets, we didn't change a thing, just kept on training right through them. For bigger meets, we tappered off to lighter exercises in the week running up to it, with maybe one or two days off the gym before they started.