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Intermediate Open Water Swim Training
Day 009 - 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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By now you should be recovered from last week's weight training culture-shock. Although you still might be a little sore, you should be able to plow through today's weight workout with less difficulty than Day 4. Keep in mind you are not weightlifting to add muscle mass, but to build and maintain strength...do you reps in a controlled steady motion and don't jerk the weights.
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 THREE TIMES THROUGH.
Nautilus / Universal machine circuit
11 reps of each machine, at max weight
Do all machines in a row, minimal rest. DO THE ABOVE CIRCUIT THREE TIMES THROUGH.
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