Had a nice open water swim with Jeff this morning in the lake. It was like glass -- that is until it was shattered by the beginning of boat traffic for SeaFair.

1.2 Mile Swim @ 00:50:00

Then got in a weight session at lunch -- not feeling my strongest.

Weight Training

CORE
5 x 15 Plank (front and side)
2 x 15 Lower Ab Leg Up
Back Extensions 3 x 12 @ 10 lb plate
3 x 15 Crunch Machine @ 25 lbs

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder front raise 2 x 15 @ 8 dumbbells

CHEST
Press 2 x 15 @ 30 dumbbells
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 1 x 12, 1 x 10 @ 90 machine
Lat Pull Down 2 x 12 @ 90 machine

BICEPS
2 x 12 Curl @ 30 barbell
Concentration Curl 2 x 10 @ 20 dumbbells

TRICEPS
2 x 12 double tricep extension @ 25 dumbbell
2 x 15 Assisted Dip @ 110