Got back in the pool today and learned that we were supposed to have access to a shower as they are remodeling the women's locker room but that did not happen. We do have access to a rinse off shower on the deck :(

The other terrible news is that there is a rumor that Sarah has left Swim Seattle for good. I am going to confirm that rumor with her shortly :(

But regardless, I had a good swim practice. I really need to butch up and swim with Duncan again now that Sarah is not swimming as I do not get challenged enough in my own lane.

2500 Swim Practice @00:55:00
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Busy schedule at work! Managed to squeeze in a speed weight training session at lunch.

Weight Training

CORE
Back and Side Extensions 5 x 15 @ 10 lb plate (no weights for side)
3 x 15 Legs Up Captain's Chair
3 x 15 Crunch on Machine @ 25 lb

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder alternate raise side and front 2 x 12 @ 10 dumbbells

CHEST
Press 1 x 15, 1 x 11 @ 65 barbell
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 2 x 12 @ 90 machine
Lat Pull Down 2 x 10 @ 90 machine

BICEPS
2 x 8 Curl @ 30 barbell
Concentration Curl 2 x 8 @ 20 dumbbells

TRICEPS
2 x 12 triceps kickback @ 12 dumbbell
2 x 12 Assisted Dip @ 110