Today's swim was boring but good for my training. We had 3 x 400 Pull descending...a bit of kicking and repeat. The good news is that I got in 300 more yards than usual.

2800 Swim Practice @ 00:55:00
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Got in a lift at lunch today. My right shoulder is still bugging me a bit (pulling today did not help) so I kept my shoulder weights lighter and skipped planking.

Weight Training

CORE
3 x 12 Captain's Chair (switched to straight leg lift)
2 x 15 Lower Ab Leg Up
3 x 12 Back Extensions @ 10 lb plate
3 x 15 Crunch on Ball (front and side)

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

CHEST
Press 2 x 15 @ 70 barbell
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 1 x 15, 1 x 12 @ 90 machine
Lat Pull Down 2 x 12 @ 90 machine

BICEPS
1 x 12, 1 x 10 Curl @ 30 barbell
Concentration Curl 2 x 12 @ 20 dumbbells

TRICEPS
2 x 15 triceps kickback @ 15 dumbbell
2 x 15 Assisted Dip @ 110