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Intermediate Open Water Swim Training
Day 005 - WEIGHTS
Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups. REPEAT ABOVE CIRCUIT THREE TIMES. Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. REPEAT ABOVE CIRCUIT THREE TIMES. 
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If you are just beginning a weight training program, you may feel sore and weak today. Usually the 2nd day after your first weight workout is the worst, so prepare yourself for a tough workout today. You may need to take lighter dumbbells this time around, or do a few less reps. If you are REALLY sore and think there is no way you can repeat Day 3's weight workout, I suggest postponing this workout until tomorrow and taking your Day 7 rest day in advance. This does not mean doing nothing, as you will soon find out on Day 7, so perhaps you may opt to swim 3000 easy yards, loosening up those sore muscles. If you cross train and enjoy running or the Stairmaster, that's an option up to you as well. The idea is to enjoy yourself while getting in shape and not making it an ordeal, and the first few days are always the hardest (it's also when most people decide to quit!) So get past this first week and you're on your way.
Dumbbells:
11 reps, alternate bicep curls.
11 reps, dual overhead extensions.
11 reps, tricep extensions
11 reps, bench press
2 sets, 50 sit-ups
DO THE ABOVE CIRCUIT 3 TIMES
Nautilus / Universal machine circuit
11 reps of each machine, at max weight.
Do all machines in a row, minimal rest.
DO THE ABOVE CIRCUIT 3 TIMES
In any case, avoid doing nothing; push yourself to do the weight workout but if you're too fatigued and not used to the soreness then swim easy or burn a few calories on a cardio machine.
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