Got in the average yardage in swim practice and then weight trained after work.

Swim Practice 2500 @ 00:55:00
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Weight Training

CORE
Back 3 x 15 @ 10 lb plate
3 x 15 Legs Up Captain's Chair
3 x 15 Crunch on Machine @ 25 lb
5 x 15 Crunch on Ball (3 front, 2 side)

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder alternate raise side and front 2 x 16 @ 8 dumbbells

CHEST
Press 1 x 15, 1 x 12 @ 65 barbell
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 2 x 15 @ 75 machine
Lat Pull Down 2 x 15 @ 75 machine

BICEPS
Concentration Curl 2 x 15 @ 20 dumbbells
Curl @ 25 barbell

TRICEPS
2 x 12 triceps kickback
2 x 12 Assisted Dip @ 110