Swim

I just made this workout up as I went. In dire need of some guidance and structure w/ my swim workouts!

Warm-up =
2X:
200m swim
200m pull
200m kick (w/ fins)

Main set =
6 X 100m w/ 15 seconds rest
200m kick
100m catch up drill
100m single arm drill

Cool-down =
200m swim
100m kick

Total = 2500m/60 mins

Then it was off to the weight room for some strength training. I was feeling good so I upped the weight from what I had been lifting the past 6 weeks or so. I will be a hulk soon. :)

Leg Press: 3 x 15 @ 130/130/150 lbs
Cable Row: 3 x 15 @ 30/40/50 lbs
Lat Pull Downs: 3 x 15 @ 50 lbs
Single Leg Squats on Bosu(left leg only): 1 x 20 @ 30 lbs
Barbell Squats: 2 x 20 @ 40/30 lbs
Deadlifts: 1 x 20 @ 30 lbs
Hip Abductions: 3 x 20 @ 70/80/80 lbs
Hip Adductions: 1 x 20 @ 70(?) lbs [Dalplex's circa 1970 weight sets are not all marked]
Hyperextensions on ball: 2 x 20
Hanging Knee Raises: 2 x 20
DB Chest Press: 3 x 15 @ 30 lbs