Swim today =

200m swim
200m pull
200m kick

5 x 100m drills (catch up, one arm, fist, side swim, front/side/back)

1 x 1000m swim (25 mins)

200m kick to C/D

Strength =

barbell squats: 1 x 20 @ 20 lbs
single leg bosu squats: 1 x 20 (left only) @ 30 lbs; 1 x 20 (both) @ 30 lbs
calf press: 2 x 20 @ 70 (left leg only)
hip abductions: 2 x 20 @ 70 lbs
hanging knee raises: 1 x 20