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Intermediate Open Water Swim Training
Day 018 - 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 definitely be feeling the benfits of your weight training. The workout itself should be less of a challenge, and perhaps you've been able to increase the weight on either your dumbells or the Nautilus/Universal circuit. While increasing weight is fine if you don't feel as challenged as when you first started, be careful not to keep adding weight and thus bulking up over time. Given the length of this program, that is highly unlikely, but be aware of your bodyweight anyway.
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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