Here, have a cookie

Dryland:

10 x {50 backstroke rows w/ stretchcords

        {30 second push-up plank

        {20 dips

        {50 leg lifts

        {50 crunches

Swimming:

300 rev IM DKS

8 x 75 Bk/Brst/Fr on 1:20  EN1

9 x 25 Sprint Medley on :45  SP3

20 x 50 DK/FK w/ fins SLOB on 1:00/:55/:50/:45

15 x 100 Free  EN1-EN3

The wedge-

1:30, 1:30, 1:30, 1:25

1:30, 1:30, 1:25, 1:20

1:30, 1:25, 1:20, 1:15

rest 1:00

3 x 100 on 1:15

Starts and Turns in deep end