Went to the Helene Madison Master's swim practice this morning. I usually get a solid workout in with them but the climate of the group is very individual and not much of a team environment. It does in a pinch -- and it is amazing how many more yards can be done without the chit-chat :)

3000 Yard Swim Practice @ 01:00:00
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Got in a lift after a bit of lunch.

UPPER
3 x 15 Pull Down
3 x 15 Tricep
3 x 15 Row
3 x 15 Bicep

CORE
3 x 1 min Plank
3 x 15 Lower Ab Lift
5 x 15 Back and Side