After a long rest

Weights/Dryland
10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
10 minutes on stationary bike on highest setting trying to get my heart rate above 150.
3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
10minutes of stretching

Swimming pool setup LCM
400 Free with snorkel
6x50 catch-up on :50
6x100 kick with fins on 1:30
8x50 back on :55
300 free 30 strokes per 50