No swimming and a more detailed look at the weight routine

Wed - September 24th --- no swimming; we had work issues so the swim workout had to go. Full weightroom workout though in the evening.

Weights: 3 sets at 20 reps - upper body
> Lat pulls wide on a pull-up machine (you have weights underneath your feet to assist you in a pull-up) I like this better than the lat pull down machine, because you are moving your body instead of moving a weight
> Chest - One arm at a time on a big swiss ball in a bridge position with 40 lbs weight -- this is also a great core excercise --- I follow this up with one-arm push ups - still on my knees at the moment, I know, I am weak
> Row - One arm at a time, bent over with one knee on a bench and about 40 lbs weight -- again a great core excercise as well
> Delts - with a DB in each hand, I perform basically the recovery of a Breaststroke underwater pull; starting with the arms hanging a little in front of you, I move them up in front of my body and then switch at about shoulder height to get the hands under the weights and push them all the way up -- hope to do some more explosive Olympic style lifts later on - so this is prep for that
> Shoulder strength: 2 excercises both with more or less straight arms + both arms at the same time a) standing arms at your side and raise them up (like a butterfly arm pull - but not fast) and b) hold your arms straight in front of you shoulder height and move them back as far as possible -- BE WARNED, the amount of weight you can do on these is so little that I am embarrassed to even post it.
> Chest / Lat: Cross-over pulls - again with cable pull machine. This is a great excercise to try and learn that you should not pull wide and with a straight arm in Freestyle -- you are SO MUCH WEAKER going wide and with a straight arm
> Leg - groin machine going in and going out; yes, usually all the women do this one; but I am so weak in this area