Swim:

20 x 100m (mostly w/ pull buoy) - 47 min

+ 200m kick

Weights:
Leg press: 2 x 15 @ 130 lbs
Single leg DB squat: 1 x 15 @ 30 lbs
Hip abductions: 2 x 15 @ 70/90 lbs
Calf press: 2 x 15 @ 70 lbs (left only)
Hanging knee raises: 1 x 20
Lat pull downs: 2 x 15 @ 40 lbs
Seated rows: 2 x 15 @ 30 lbs
Chest press: 2 x 15 @ 30/20 lbs