SHORT FAST SWIM: L4 (can't talk, only cuss):
WARMUP SET:
1 x 300 @ L1,
2 x 150 @ L2,
3 x 100 @ L3; 10" rest after every rep.
WORK SET:
4 x 75 @ L4 with 1' rest after each rep;
5 x 50 @ L4 with 45" rest after each rep;
6 x 25 @ L4 with 30" rest after each rep.
100 warm-down.
STRENGTH SEGMENT:
Focus on arms:
5 pushups;
5 dips;
10 pushups;
10 dips;
5 pushups;
5 dips;
100 crunches to finish.
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Shopping:
(what is this?)