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Intermediate Open Water Swim Training
Day 033 - 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***
This may be your toughest weight workout, as you did two back-to-back swim workouts where you had endurance training and long distance mixed in. Use this third workout in a series of three challenging ones to break down your muscles one last time before allowing them to recover more fully (this is how you build strength and endurance, after all). I vowed I would never resort to really, REALLY bad self-help and assorted health magazine cliches, but I can't help it: NO PAIN, NO GAIN !
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