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Intermediate Open Water Swim Training
Day 025 - 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***
If you are very sore from weights consistently, you may want to start ramping down on your weight sets; either lift less weight or only do the circuit twice through. Pay attention to your body and how it reacts after a weight workout; are your swim workouts the next day suffering from the weights the day before? While that is OK in the early stages of your training program (Days1-21), you should not be sacrificing good swim workouts at the expense of weight training. Ease off if you have trouble holding "pace" the day after a weight workout; do less weight, as "pace" is more important!
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