Gym(arms) + Swim

Gym:
12*3@60kg benchpress
20@5kg,7kg,15*2@10kg@arm seated withoutback dumbell curl
12,15,12,14,12@15kg underhand grip bar wrist curl interlaced with
5,7,6,5,7@15kg overhand grip bar wrist curl and
10*3@7.5kg,2*8@10kg@arm overhead dumbbell tricep curl
5*5@15kg 45 deg inclined seat hammercurl
12@30kg,12*2@25kg tric pulldown
6*5 hanginng leg raises interlaced with
20@12.5kg,15kg,17.5kg,20kg,22.5kg two armed bicep curl on cable machine

Swim:
20*25m in about 12 min.