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Just throwing it out there, you must like torture because 3-4 miles of swimming sounds exactly like that to me haha.
Since my house build has moved into the next stage, I can get back into training again (been about 2 months since I consistently trained).
I have a push and pull program going with boxing / kickboxing as cardio. Main lifts are Bench, DL, Squat, O'head Press and Pull-ups. The rest act as supplementary. 3 week increases in weight and set/reps followed by a week decrease (recovery) then repeat.
I am working towards getting back into rugby next year. Personal goal is to hit 2 x BW on DL, Squat and Bench.
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