Days like these

... build stamina. Which is something I'm sorely lacking in my swimming muscles right now. I can keep as good pace as at any point last year for up to about 400m, but once we get deep enough into a workout, I'm struggling to get any real speed going. The batteries just run dry so quickly. Today highlighted that (and hopefully was a first step to correcting it) with a lot of long sets. It was planned as 3x1K, but the last set only got 800m, so including warm-up we were looking at 3600m. That's a bunch of metres, and my body just wasn't prepared to hold any real pace for the entire stretch. Luckily, I don't think anyone is flying in my lane right now, since I was still able to hold my place as leader. But leading slowly.

Swim: w/u - 200m each free, non-free, pull
400 as 50 scull/50 pull
300 ez free
200 as 50 fist/50 free
100 ez free, 2'
100 free as 25 sprint/25 ez
200 ez pull
300 free as 25 head-up/75 ez
400 free as 100 each ez/moderate/hard/ez, 2'
400 as 100 each free/back/breast/pull
300 descending (2:10,2:05,1:58) (way too hard for that slow!)
100 ez non-free
Total: 3400m

Legs not quite right

I'm starting back with this running thing. Turns out, I'm in worse shape than I thought. Two months off has made for quite the drop in fitness. My five mile effort tonight, at what should have been a ridiculously easy pace, was more of a challenge than I'd like to admit. I'm happy that my form stayed good the whole way, and my cadence was a crisp 90-92 spm for the entire run, but when my heart rate was 161 bpm at the end, instead of the ~150 it should be, I know there's a lot of work to do. I guess I should be less anxious but starting to race again, since right now I would be bringing the proverbial knife to a gunfight.

Run: 5 miles @ 7.5 mph

Sloppy morning

It's been a week out of the pool, and that week was spent mostly on the couch, so I wasn't expecting a great swim this morning. I was also kind of hoping we'd take it kind of easy, but that was eliminated pretty quick. I guess when the season's going to start in 5 months, you've got to begin putting in the work.

It took quite a while to find anything resembling good form this morning. I just felt like I was "off" from the moment I got in until the end. Still, I had a decent day, hitting all my pace times, and definitely got a good workout. Since we only miss Friday this week, we're back on the regular schedule and should be making things right pretty soon.

Swim: w/u - 3x(100 free, 15", 50 drill, 15", 25 kick/25 free, 15")
4x50 as 25 ez/25 build, on 1:10
11x100 free, on 2:10
4x100 ez pull, on 2:20
12x50 on 1:25, as 1) non-free, 2) 25 kick/25 free, 3) fingertip drag, 4) flick
Total: 2900m

Weights:
Bear - 2x4/48
Front squat - 3x8,8,10/105
Jackknifes - 3x15
Bent row - 3x12,12,12/85
Pushup - 3x10,10,12/60
Barbell curl - 2x10,9/43
French press - 2x12,12/30

Blustery day

We've had a nice stretch of warm weather around here, temperatures over 10 degrees, positively balmy for December. So, this morning I got to head out for what could have been a nice mild run, except Mother Nature decided that if it was to be warm, it was also going to be windy. And I don't just mean "windy", I mean "windy". (See how the letters are blown over? It was like that.) Winds at 60 km/h, gusting over 70 when I went out the door. I was either going to get in my five miles, or land somewhere in Oz.

The wind actually helped restrain the effort a bit, although the pace picked up quite a bit during the tailwind sections. Otherwise, it was a pretty decent morning, and the five miles flew by. I'll slowly keep adding to these Sunday runs as race season gets closer, just logging some quality miles.

Run: 5 miles, easy

Rolling out

Today was the start of the cycling training. Not a particularly tough ride, just 90 minutes easy pace on the trainer. It's going to take a bit of time to get used to the aero position again, as I could really feel it in my shoulders and forearms from supporting my weight. I also had a bit of an issue with some knee pain over the course of the ride. I'll try playing with some changes over the next week in hopes of finding a position I can use. It should be easy enough to correct, but a minor annoyance today.

Bike: 90 minutes, zone 1-2

Boxing day

Weights:
Chaosbringer - 2x4/48
Deadlift - 3x10,10,12/165
Janda Situp - 3x12
Chins - 3x8,8,7
Reverse flye/Lateral raise - 3x12,12,11/10
Reverse curl - 2x12,12/38
Diamond pushup - 2x15,14

I suck at days off

Being that it's a holiday, and one of the big ones at that, I should take the day off. But that's not going to happen. If I'm going to eat a big waffle breakfast, and a big turkey dinner, somewhere in there I need to earn all those eats. This afternoon I hopped on the treadmill for a quick four mile spin, got my legs loose and can now enjoy the rest of the day. I guess if I enjoy doing the work, making it a part of a holiday makes sense too.

Hope the holidays finds everyone well, and best of wishes for the coming year.

Run: 4 miles @ 7.5 mph

The Eve

We got a short day at work today, so I was able to get home, watch an episode of The Wire, and get my workout in, before heading off for an evening with friends. And I got the early gift of a good workout, as numbers continue to go up.

Weights:
Bear - 2x4/48
Front squat - 3x12,12,14/95
Jackknifes - 3x12
Bent row - 3x12,12,11/85
Pushup - 3x10,10,11/60
Barbell curl - 2x8,10/43
French press - 2x12,12/40

Keep moving

More snow, more miles on the treadmill. After this weekend's poor showing, I was happy to get a decent run in this afternoon. The legs were a bit tired from yesterday's deadlift session, but everything was in a pretty good groove. I think things will be in good stead over the next few months.

Run: 4 miles @ 7.5 mph

Holiday swim

Friday is a holiday, and who really wants to swim on Christmas Eve? So, the only swim this week was today. It was an interesting workout, starting off with a bunch of vertical kicking (only the worst thing ever), then a number of pace sets. Our lane probably could have been on a slightly faster pace time, but things were still a good moderate effort. Then we finished with some fun 'n' games, like a relay race with a ball, another relay going underwater across the widths, then a modified game of water polo. Less swimming, more just splashing around. It was a good time, and a nice way to head into the break.

Swim: w/u - 100 free, 20"
50 one-arm
4x40 sec vertical kicking, 20"
50 one-arm
200 pull
2x100 free, 30"
400 free on 8:30
2x200 free on 4:40
4x100 free on 2:10
Splashing around
Total: 1800m

Weights:
Chaosbringer - 2x4/48
Deadlift - 3x10,10,12/160
Janda situp - 3x12
Chins - 3x8,7,7
Reverse flye/Lateral raise - 3x12,12,10/10
Reverse curl - 2x12,12/38
Diamond pushup - 2x15,14

A step back to move forward

I've been trying to avoid using the treadmill, and getting outside as much as possible, but there was no way I'd get a decent run in today without it. There was snow off and on all day, after a few inches last night that was never fully cleared out. So I went nowhere, but I did it for a while, so there's that.

I did four miles, at 7.5 mph, which felt OK, although I'm now fat and slow. There has been some deconditioning over the last couple of months. I'm not disappointed by that at all, it's what was supposed to happen. Now, over the next couple of months by getting back to regular workouts, I'll bounce back to where I was, and even a bit further. It's all part of the flux of fitness. I have over 4 months until any racing is done, 5 months to the first triathlon. Plenty of time to get myself back to tip-top.

Run: 4 miles @ 7.5 mph

Lifting

Weights:
Bear - 2x4/48
Front squat - 3x12,12,12/95
Jackknife - 3x12,12,12
Bent row - 3x12,12,10/85
Pushup - 3x10,10,10/60
Barbell curl - 2x12,13/38
French press - 2x10,12/30

Wet before the storm

There's a snowstorm brewing, but before it got to us, I was able to get to and from the pool for a good swim. A nice, form-focused workout, not too much worry about speed, but lots of moderate freestyle to get things moving. I like days like these, even if they can seem a bit boring, with few changes of pace or distance. Now I just need to figure out how I'll get home from work in the blizzard.

Swim: w/u - 200m each free, non-free, pull
3x(300 ez free, 30", focus on form
3x100 descending, on 2:15 (1:55-1:57, 1:50-1:53, 1:48, 1:50)
100 ez non-free, 30"
4x25 sprint, 30")
c/d - 100 pull, 100 non-free
Total: 3200m

I like the getting better part

Things continue on an upward trend. Even better, I had the minor breakthrough I've been shooting for over the last few weeks. I finally got to eight reps on my last set of chins. I was prepared to do whatever it takes, struggle with whatever form I had to, to make the reps, but it worked out much better. My form through all sets was very tight. From dead hang to chest-to-bar. Simply, I crushed. On that last set, I banged out the last rep, and after the descent, I was done. I shot my wad getting eight, and wasn't getting another inch. I can live with that. I'll get it next time.

Weights:
Chaosbringer - 2x4/48
Deadlift - 3x8,8,10/165
Janda situps - 3x12,12,12
Chins - 3x6,6,8
Reverse flye/Lateral Raise - 3x10,10,12/10
Reverse curl - 2x12,12/38
Diamond pushup - 2x12,15

The 500th post

I've been boring the few people who bother to read this thing with my daily struggles for 500 posts now. I guess now would be a decent point to recap where I've been, where I am, and where I'm going.

Where I've been:
It all started here. It was at that point that I was beginning the journey to this triathlon thing. My focus was on a marathon, but I knew that I had to begin swimming, since by that point I had already signed up for this season's A race. And so, I went to the pool. I didn't drown. Then I got a fancy new bike, meaning that I'd need to do the work to justify it.

Once the new year rolled around, the racing began. First it was off to Florida. And then the real season began. I started off poorly, and screwed up some races. But I also had some successes, and 'finished' on a high note. Which actually meant that I wasn't quite finished. And that's when I took on the best in the world and learned I was among them, but not of them.

Where I am:
Anxiously making my way through a desperately-needed off-season, looking forward to starting some real workouts soon. (Maybe sneaking on the treadmill next week, a week ahead of schedule.)

Where I'm going:
This season, I'm hoping to go to a variety of races around the province. Nothing that I have to stay overnight for, nothing longer than a sprint. I'll be working on my short-course speed, so that in 3 to 5 years time, I'll make another run at 70.3 Worlds, or a full Ironman, and have more than enough kick to get it done (go fast then go far). With real-life looming, I'm happily changing my workout schedule to accomodate any major changes in my world. But there will always be a place for training and racing, and there will always be a place for me to write about it. (And bore the readers.)

See you in another 500 posts.

Morning after the snowfall

Everything was nice and clear when I went to bed last night. This morning, after I got out from under my blanket, I found everything outdoors was still under a blanket of its own. Very quickly, any bike ride to the pool was cancelled. I was going to have to drive, but first, I was going to have to shovel my way out. That completed, I made my way to the pool, albeit much slower than I would in any other circumstance.

It was a good morning in the pool. The weather conditions had scared off most people, so crowding was not an issue. A lot more drill and kick work, which is good since that's where I need the most development. If I can get faster just by fixing some flaws, then imagine what will happen once I actually start working at getting faster later in the spring.

The most amazing part of the morning is that my car actually made it up the hill from the pool afterwards. I was more than a little concerned. Luckily, enough traffic had gone through to groove in a bit of path, and I got just enough traction to get over the ridge. It was close for a while. I would get winter tires, but I'm not driving to Quebec to get some.

Swim: w/u - 200yds each free, non-free, pull
300 as 25 scull/75 pull, 30"
2x100 kick, 30"
400 ez free, 30", w/flip turns, breathe to North wall
4x25 sprint, 30"
100 ez non-free
300 as 25 scull/75 pull, 30"
2x100 kick, 30"
Total: 2200 yds

Up

A little bit better day today. Made some weights that I should have hit a while ago, and am getting ready to move up, either in weight or reps. That's always a good sign. I'm noticing my lower back fatiguing a lot during the squats. I'm holding pretty tight form, so I need to strengthen that to be able to put more weight on my legs. It'll come soon enough.

Weights:
Bear - 2x4/48
Front squat - 3x10,10,12/95
Jackknifes - 3x12
Bent row - 3x10,10,12/85
Pushup - 3x10,10,9/+60
Barbell curl - 2x12,12/38
French press - 2x8,10/30

Set the bar

I've only been back in the pool for a few weeks, but this morning it was time for the first real test of the swimming year. Instead of having a couple of 750m test sets, or the occassional 8x100 workout, our calendar now includes a monthly 400m TT. I like this, because I'm big on regular feedback, and it's short enough that it doesn't become its own A level race. After a solid warm-up, we were split into two heats, with about three people per lane, leaving 30 seconds apart. Those not swimming were timing. I had a rough idea of how fast I'd like to go, and set out to make that goal.

Have you ever accomplished a goal, and you should be happy, but you're a little disappointed because you could have done better if you hadn't screwed something up? That's where I am right now. I figured I'd be happy with anything better than 7:20 (averaging 1:50/100), and as long as I beat 7:30, all was well. And I pulled that off, hitting 7:13, but the effort was brutal. I went way too fast early, and was barely staying afloat in the last stretch. My 200m splits were 3:30/3:43. Not even pacing at all. Even worse, my first 100m was in 1:35, so my splits broke down as 1:35/1:55/(1:51.5 average x2). If I paced the first stretch better, went 1:45/1:45, I would have been at the halfway mark at the same time, but I probably could have been 1:48-1:50x2 coming home.

But this is why we do the tests: to learn. I've learned two things. First, my pacing sucks. I need to start slower on an effort like this. The fatigue catches up with you quick and what felt fine for a while suddenly becomes very hard. Second, I need to work on my stamina. But we kind of knew that going in. It's still the off-season, I haven't done any hard work since Clearwater, so things aren't in form yet. I'll be much better when we do the test again in January.

Swim: w/u - 200m free, 4x50 drill, 4x25 kick, 100 non-free
8x50 on 1:10, as 1) 25 hard/25 ez, 2) 25 ez/25 build, 3) non-free, 4) moderate
400m TT (100-1:35, 200-3:30, 400-7:13)
100 ez free
300 ez pull, 20"
4x50 non-free, kick or drill, 20"
200 pull, 20"
4x25 non-free, 20"
Total: 2300m

Oh, and one other thing I learned: fast people are fast. They're not like normal people. I had the pleasure of sharing the lane with Wolfgang who was training with us this morning. I spotted him 30 seconds, and he lapped me at the 200m mark (300 for him). I thought about catching his draft for a second, but in that second he pulled so far away that there wasn't a draft anymore. I think he finished in 5:20. He must've been taking it easy.

Not sticking to the plan

During this break from real training, I was only supposed to run once per week, for just three miles, on flat terrain. Well, I haven't stuck to that exactly. It's only been once per week, and it's been flat, but when I finished my 3 mile loop today, I had to turn and head out for another two. Things felt really good, I have no idea how fast I was, but who cares? I did feel some fatigue in my glutes and lower back, so the deadlifts yesterday must have been working. That's a good sign to strengthen the support muscles now to carry me through race efforts in a few months.

Run: 5.25 miles, EZ

Small gains

I keep saying it, and it's still true. I'm making gains in the weight room, however slowly. Some things are really picking up, but others are coming much slower. What's frustrating is that one of the main lifts I'd like to improve is proving the slowest. Chins. It's the best test of upper body strength, and I used to be pretty good, but things are stuck right now. I don't know if it's from the swimming, or the rows on the other lifting days, but I'm not getting much right now. I'll keep sticking to it, and with luck, I'll get back to where I was once the new year hits and the weight sessions are a bit more spaced out. Only two more weeks until the pre-season starts.

Weights:
Chaosbringer - 2x4/48
Deadlift - 3x12,12,14/155
Janda Situp - 3x12,12,12
Chins - 3x6,6,7
Reverse flye/Lateral raise - 3x10,10,10/10
Reverse curl - 2x12,12/38
Diamond pushup - 2x12,14

Drills and skills

A tough mix of sets this morning in the pool. After the warm-up, we did the now usual kick and sculling sets. I was kicking better than I have been (and getting less water in the snorkel), and my sculling has improved greatly. Two reasons: 1) the quick tips from Mark (Thanks!) about slowing down, greater range of motion, and really feeling the water, 2) finding this video on the back scull. The back scull is not like the others, no side-to-side, but instead it's all triceps (which cost us later in the workout). Then we got into some long endurance sets, which went pretty well, with some form focus in each one. After that, we picked up the effort quite a bit with some faster work to finish the day. I was pretty spent by this point, still getting back my swimming endurance, but was pretty happy to knock out sub-1:45 on each of the final sprints. Now I'm a bit wiped out. I'll sleep pretty good tonight, provided I can stay awake until then.

Swim: w/u - 200m each free, non-free, pull
3x100, 30" as 25 kick/25 hard kick/50 free
3x100, 15" as 25 scull/25 pull/25 scull/25 fast pull
400 ez free, breathe to west wall, 30"
2x300 ez free drill focus, 1) body roll, high elbow recovery, 2) wide flat foot, 30"
3x200, 30", 1&2) negative split (2:05/1:50), 3) ez non-free
4x100, 30", 1&3) hard (1:42, 1:43), 2&4) ez non-free
Total: 3200m

Lift

Another night of somewhat muted gains. Maybe three workouts per week is too much. I'll found out soon enough, since I'm going to two per week in the new year anyway. I feel like I should be doing more, I feel very rested, but the numbers just aren't rising as expected right now. But, at least everything is going in the right direction.

Weights:
Bear - 2x4/48
Front squat - 3x10,10,11/95
Jackknife - 3x12
Bent row - 3x10,10,11/85
Pushup - 3x8,8,10/+60
Barbell curl - 2x12,12/38
French press - 2x12,14/25

Add a little speed

Either I was nicely rested from missing Monday's swim, or I was a bit worked over from last night's weights session and snow shovelling. Either way, it was going to be a good day in the pool. I was able to ride this morning, although it was pretty slick, to the point that I walked down the hill to the pool. It's not worth killing myself to save those few seconds.

In the water, I felt good. I didn't drown using the snorkel during the kick set, my sculling was marginally better (thanks for the tips Mark!), and my pace during the extended easy sets was closer to EZ-plus. The day really hit a high note when we finished with a 200yd TT, and I went under 3 minutes (2:57). That was about as good as I could expect to do. It's not the blazing pace most folks can pull off, but next week we have a 400m TT, and I'd love to get 7:00-7:15. This was a nice confidence-booster that I might be on my way.

Swim: w/u - 200yd each free, kick, non-free
8x50 as 25 scull/25 pull
500 ez free, breathe to east wall
400 ez free, w/flip turns
300 free as 25 fast/75 ez
200 TT (2:57)
c/d - 50 non-free
Total: 2550yds

Not as expected

I was hoping for a bit better day in the weight room, but it just wasn't the case. I'm not sure why I've stalled out a little, but I'll keep at it and I'm sure that Saturday I'll be back to crushing.

Weights:
Chaosbringer - 2x4/48
Deadlift - 3x10,10,12/155
Janda Situp - 3x12,12,12
Chins - 3x6,6,7
Reverse flye/Lateral raise - 3x10,10,10/10
Reverse curl - 2x10,11/38
Diamond pushup - 2x12,12

Anxious

I'm really starting to get antsy to start training for real again. Maybe it's because I missed swimming yesterday (logistic issues caused by my own stupidity), maybe it's because I haven't ridden to work in the last two days (too much snow on the ground; I wouldn't mind riding, but I don't trust everyone else). But I'm really jonesing to get back to doing some work. According to my plan, though, I have another 18 days until the pre-season starts. I'm improving in some general fitness areas, and being rested should let my swimming improve (if I can get to the pool), so this is the right thing to be doing right now, but man, it would be fun to throw Lightning McQueen on the trainer tonight and knock out a few intervals.

Patience is the key. By the time we get to real training, I'll be so fired up you won't be able to rein in the first few days.

Arctic winds

Winter is here. After a bit of snowfall overnight, it was time this morning to head out for a little run. Only four miles, so why was I not looking forward to it? Probably because it was -9, with 40-60 km/h winds. That translates to a "feels like" temperature of -19. Less than fun. But I suited up anyways, and headed out the door.

Turns out, I was a little overdressed. It wasn't until I got a decent sweat going that I started to feel cold at all, due to the sweat freezing. Running into the wind wasn't pleasant, mainly because it was cold, and also strong enough to almost stop you in your tracks, thus making you be in the cold that much longer. Otherwise, the run itself was actually pretty enjoyable. Lots of folks were out shovelling their drives, or heading for church, so I got quite a few puzzled looks. That's always fun.

Run: 4.2 miles, zone 1-2

A little of this, a little of that

I ran a few errands this morning (Xmas shopping almost complete). Then, after lunch, I hit the weights for a quick session. Nothing fantastic to report there. Everything's going in the right direction, but not as fast as I may like. Just have to keep the nose to the grindstone and things will get better. You never know when that breakthrough day will happen.

Weights:
Bear - 2x4/48
Front squat - 3x10,10,10/95
Jackknife - 3x12
Bent Row - 3x10,10,10/85
Pushup - 3x8,8,9/+60
Barbell Curl - 2x12,11/38
French Press - 2x10,13/25

Then, in the afternoon, I watched the TSN coverage of the Ironman 70.3 Muskoka race. Unfortunately, I was not one of the featured athletes, although I am in the coverage. (They show the swim start of my wave, so it's kind of a 'Where's Waldo?' scenario, with 200 late-30's guys wearing black wetsuits and purple swim caps. Good luck on picking me out.) It was fun watching a race that I was actually involved in. I taped the show, with the plan of watching it while on the trainer, or just for motivation in the future. I don't know if I'll be able to do that, though, since a portion of the coverage is on my assistant swim coach, and her collapse on the day (second out of the water, falling apart on the bike, quitting at the side of the road in tears). It killed me watching her go through that, but I guess it's all part of racing. She'll be back, better than ever, and I know that I had my best race ever that fateful September morning.

Barely faster than stationary

Good swim this morning. I'm getting better at this "wide flat foot" thing, at least the coach thinks so. It hasn't translated to much speed, but that will come. I've been trying the snorkel on the kick sets, but I'm getting water in it, which I'm having difficulty dealing with. Not a lot mind you, but having to clear it out every 50 is annoying. Using it isn't making me any faster, too. I'm still slow. Even more so, I'm slow on sculling. I did OK the first set, but lost a ton of ground in the next two sets. I'm not entirely sure that the other people are actually sculling (or what think of as sculling), and not doing a modified breaststroke. Should it be the same general movement (kind of a side-side sweep) in all three positions (hands in front, shoulder/chest level, at the hips)? They seem to use a lot of triceps in the last position, so I'm a bit confused. Help me out people.

Swim: w/u - 200m each free, non-free, pull
3x(100 kick, 20"
100 free, 20" focus on kick)
3x200 as 50 scull/150 pull, 30"
100 non-free
3x300 free, descending (5:57, 5:55, 5:50), 30"
100 non-free
6x25 sprint, 30"
c/d - 50 breast
Total: 3100m

Keep going up

Very slowly, I keep getting my strength back. I'm not bending the bars or anything quite yet, but improvements are being made. If I can get back a decent base of strength before I really get into the next season's training, I'll be well ahead of the game.

Weights:
Chaosbringer - 2x4/48
Deadlift - 3x8,8,10/155
Janda Situp - 3x10,10,12
Chins - 3x6,6,7
Reverse flye/Lateral raise - 3x10,10,10/10
Reverse curl - 2x10,10/38
Diamond pushup - 2x12,12

Oxygen

There are days when some of the flaws in the game come shining through. Similar to my sculling issue, today I learned that I need more of a kick. I don't need to start going all motorboat in the pool, but I could easily increase my propulsion by having a better kick. (I also learned that I'm not a big fan of the snorkel for kicking drills. I need to get better at keeping water out, and not choking on it.)

All of today's work was on pace times, so it was get the work done, and rest as much as you can before the clock hits the magic mark. In general, I was more than comfortable with this, and well within the paces for each set, but a few times I did find myself more focused on swimming fast rather than swimming well. My form would suffer a bit in effort to go quick enough to get some rest. When I caught myself doing this, I tried to force myself into better form, which not surprisingly kept my speed up, or even increased it.

I was surprised I got through the breathing sets at the end as well as I did. Sure, it's only a 25 yard pool, but I suck at hypoxic sets. Somehow, I was able to get across the pool with no intermediate breaths. It seems OK for the first few strokes, then you're working a balance of going slow enough that you don't demand more oxygen, but going fast enough that your stores will be enough. Once you see the T, there's an oxygen-deprived sprint to get to the wall. Not a pleasant experience, but I made it.

Swim: w/u - 300yds free, 200 pull, 100 kick
4x25 drill (6 beat kick, doggy paddle), on 30"
4x50 free, on 1'
4x75 as 25 overkick/50 free, on 1:40
4x100 free, on 1:50
4x75 as 25 back/25 breast/25 free, on 2:00
4x50 as 25 kick/25 free, on 1:30
4x25 free, on 1' (3 breaths, 2 breaths, 1 breaths, 0 breaths)
Total: 2200yds

Better

Weights:
Bear: 2x4/48
Front Squat: 3x8,8,10/95
Jackknife: 3x12
Bent Row: 3x10/85
Pushup: 3x8/+60
Barbell Curl: 2x10,12/38
French Press: 2x10,11/25

Swim

That's what I did. Lots of different drills and other stuff. I may have gone a bit quick for the 400, because the pace work got tough. It was only 4 repeats, but I wouldn't have been able to handle too many more at that interval. Looks like there's lots left to do.

Swim: w/u - 2x(100m free, 50 kick/50 free, 50 drill/50 free)
2x50 one-arm/50 free, 20"
4x25 3-3/75 free, 30"
400 free, moderate pace, 30"
8x50 drill, 20"
4x100 on 2:05
100 ez non-free
4x50 swim golf (best: 54 strokes, 50")
c/d - 100 ez non-free
Total: 2800m