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Originally Posted by Ch'i
Aside from maybe rethinking the swimming, your cardio training looks great.
Do what you feel comfortable with schedule wise. You should, however, change up the exercises you preform about every six-eight weeks. Sticking with the same routine for any longer than that can become counter productive, and thus contrary to your fitness goals.
Could you give a summary of your weight training?
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As I said, I'm on a three on, one off schedule. On day one I do abs, chest, and hamstring; for day two I do abs, low-mid back, and quads; for day three abs, shoulders, and calves; then I take day four off and repeat the cycle. I try to do a little cardio before or after each day. As for specific exercises I try to change them up about once a month. My hope is that my schedule combined with mixing up the exercises will help me avoid muscle memory.
A friend (who used to be a fitness instructor) recommended switching to a seven day split. That is day 1: legs, back, biceps, and abs; day 2 chest, shoulders, triceps, and abs; day 3 rest; repeating that cycle for days 4, 5, and 6; then having day 7 being a high intensity cardio day for 60+ minutes (the rest of the week would only have 20-30 minutes of any cardio & rest days would still include abs). This would be a pretty big shift, but I was thinking of giving it a shot at the end of this month.