Today my students got to practice swimming crawl so I got two sprints in; 50 meter crawl and 50 meter breast. Man, swimming is hard! I will probably use the pool for many of my Wednesday sessions (my cardio day).
The workout plan I have now is a upper-/lower body split based on the same principals as my last program (one activation set followed by 10-15reps spread out over 4+ sets with short rest periods between sets. Got the idea from Borge Fagerli over at http://www.myorevolution.com/ , great guy, great site, excellent articles! They are in Norwegian but I am sure he will translate them eventually.).
Yesterday was a upperbody day, today my lower body got to work. There are also some extra exercises for my arms on the lower body days.