Ive been doing some power work in the gym to improve my explosive speed and power in the pool. The key exercises my trainer has got me doing are:

Cleans- great for that explosive power but the technique is the tricky thing. Now ive cracked it i am really noticing the benefits.

Deadlift squats- ouch ouch ouch, but great for my lower back, where i get a few injurys

Squats- yes it is the king. i am rapidly improving in this. However my achelies tendons are not very flexable, all that finning has shortened them and during the squat action my knees dont go past my toes... so i use heal lifts, about an inch to ensure i am doing the movement properly. If i dont use the heal lifts i lean forward too much and put a lot of pressure on my lower back (not good). But another good tip from my trainer is to keep the bar nice and far back on your shoulders, keeping your elbows high.. keeps the weight in line with the centre of gravity on your body and therefore again relieving the lower back strain. I have definatly noticed that i have improved in the pool, not only during the game but my recovery too.

For the laaaaaaadies.... Weights is great for UWH and you can do some really beneficial stuff. You wont look like a bodybuilder because your not designed in that way. So many girls ive spoken to get all self concious and wont get into the freeweights section of the gym. Well Im doin it, Ive fallen on my ass, dropped stuff, had some funny looks, and i probably look like an idiot. However, I am imporving my UWH game which is all that matters.