tue june 29 workout

swimming

120 total laps

200m free warm up
4x4x100 (1600 total) free, breast, back, fly
400m free swim
14x50 free sprint
4x25 free sprint no breathing

weights

shoulders

3 super sets behind the neck -- 45/40/35 lbs 6/8/10 reps side deltoid raise 17.5 lbs 10 reps
3 super sets overhead press -- 45/40/35 lbs 6/8/10 reps front deltoid raise 17.5 lbs 10 reps
3 sets shoulder shrug -- 45 lbs 10 reps

arms

triceps

3 sets rope pulldown 90/85/80 lbs 6/8/8 reps

biceps

3 sets bicep raise 80/75/70 6/8/10 reps