Early afternoon

Deadlift 4 X 5
Load: 265

Chinups 4 X 10
*Supersets

Shoulder Press (Barbell) 4 X 5
Load: 135, 145, 145, 145

One legged Squats (using a towel for balance)
4 X 7

Swimming Intervals

3 X 200
60 seconds rest not varying more than 5 seconds from original time

3:53, 3:58, 3:49

Workout comments: My leg kick is terrible. I made a conscious effort to increase both the force and frequency of this during the last set and it made a noticeable difference in the fatigue in my arms and shoulders. Keeping the legs straight also seems to be the key.