The pool is open again! Had a good swim with Sarah and Gisela -- and it took about a half hour to get warmed up. I started to feel my knee in a kicking set and switched to pull. Still sore but not painful like Sunday. Just enough to remind me not to do anything stupid like running today :)

2550 Swim Practice @ 01:00:00

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Got in a lift at lunch today and finally increased the weight on my lat pull down to 75. Ruth told me to do that about a month ago and I have been procrastinating...

Weight Training

CORE
1x 1 Min Plank with Rotation each side
3 x 1 Min Plank
4x15 crunch on ball (2 front, 1 each side)
Back 3x15 @ 10lb plate
3x15 Leg Up on slanted bench

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 2x15 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Lat Pull Down 2x12 @ 75 machine

BICEPS
1x15, 1x12 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine