I go to Canada Games Pool on Tuesdays and Thursdays to take swimming lessons. Last week I started lifting weights at the nice looking gym they have there. Today I did a brief dynamic stretch warmup from Yoga With Kassandra before I worked out (thank goodness for smartphones):
I did a full body program consisting of dumbbell squats, dumbbell bench press, lat pulldowns, seated cable rows, standing dumbbell overhead press, and dumbbell Romanian deadlifts. I lifted very light, using 3 pounds on the dumbbell exercises and 30 pounds on the machines. I cooled down with this video from Yoga with Kassandra:
After that I did a 25 minute swimming lesson. My side glide has improved a little from before, but still needs a lot of work.