So tonight's workout was 5 sets of 7 reps of squats.
Warmed up with 135lbs and went to 185lbs. It was really hard. I stuck with that weight for all 5 sets as I knew if I put more weight on my squats would be too shallow.
Was able to get a quick swim in. Warmed up and did 500 yards at 12:12. Still really slow I know, but at least it's going in the right direction.