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Intermediate Open Water Swim Training
Day 023 - 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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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***
Weight training can be a double-edged sword. If you are a swimmer who has had shoulder problems in the past, it can be both a blessing and a curse. If you have not had shoulder problems, weight training can cause them! And if you have shoulder problems, specified weight training can strengthen the weak muscles in your shoulders that are causing the inflammation to begin with.
Shoulder problems are common among distance swimmers, especially in the rotator cuff area (baseball pitchers often suffer from the same ailment). If you find it painful to lift your arms above your head or out of the water while swimming, you may be on the verge of a rotator cuff inflamation that could put you out of the water for a few weeks. To avoid this without missing out on your training, STOP doing weights that involve your shoulders and do NOT do any pull sets. Icing and heating the inflamed area repeatedly a few times at night is a good way to stimulate healing with blood flow, and Advil always worked for me in the past by getting me through a few workouts. It is not, however, a recommended form of therapy!
Distance training is rough on the shoulders, but with proper care (careful weight training, icing and heating, proper swim technique) injuries can be avoided.
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