After a long rest

This was my first dry land in 3 weeks and I felt very sore, but as usual loosened up in the pool.

Weights
3x(10 bench press, 10 incline bench, 10 military press, 10 seated row hands in, 10 seated row hands out, 10 inclined back, 10 x lat pull down hands inside, 10 lag pull down hands outside), 30 seconds between rounds.

Swim
400 with snorkel
400 swim
400 pull
4x100 on 1.15
4x100 kick with fins on 1.30
4x50 on 45 Concentrating on DPS holding 30-31
100 easy
4x50 on 40 concentrating on streamlined turns holding 30-31
100 easy
Total 2600