Bike/Lift/2000 Yard Swim

Went to the gym, rode the bike for 20 minutes and then did some weights:

Squat: 12 - 15 lbs
12- 65 lbs
8- 115 lbs

Incline Dumb Press - 12- 30 lbs, then 12- 40 lbs.

Dead Lift to Curl to shoulder Press 12- 20 lbs.

Back machine, hip flexor, ab twist, ab crunch

Then biked for 10 minutes as a cool down.

***

Later swam 2000 yards.

500 yards pull buoy, breathing every fourth stroke
100 yards kick
150 yards pull bouy
5 X 100 yards on 1:45
3 x 250 yards