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Intermediate Open Water Swim Training
Day 030 - 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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Your weight training will be over in two weeks; only 4 more sessions of this workout. By now you should be feeling a lot stronger in the water: if you are extra sensitive to weight training and you take more than a day to recover, you may want to consider either lifting less weight in the next two weeks, or decreasing your circuit to two rounds. The intention is to just maintain the strength you've built up in the last month of your training for two more weeks.
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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