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Intermediate Open Water Swim Training
Day 040 - 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***
CONGRATS! That was your last weight training day. Your taper unofficially starts now. Try, as always, fitting in a long easy swim after your workout to loosen up tightened muscles.
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