Swimming..

Warm-up:
200m swim
200m pull
200m kick (fins)

Drills:
3 x 50m one arm breathing/kicking drill (fins)
3 x 50m one arm side swimming/breathing drill (fins)

Main set:
6 x 100m @ 2:00 or less w/ 30 sec rest
~100m kick recovery w/ fins~
2 x 200m @ 4:00 (1st), 4:15 (2nd)

Cool-down:
200m kick (fins)

Then I had the bright idea of going to the Dal weight room at 4pm. Every varsity team player had the same idea. I managed this much and then bailed:

Leg press: 3 x 20 @ 90/110/130 lbs
Squats on bosu: 1 x 20 @ 40 lbs
Cable row: 3 x 15 @ 30/40/40 lbs
Lat pull downs: 1 x 15 @ 40 lbs
Hip Abductions: 1 x 20 @ 70 lbs
Stability ball crunches: 1 x 20

Lesson learned!