[shemp]

Losing weight is going to depend largely on what you put into your cakehole.

The workout schedule seems fine for in-season. Wednesday seems like the obvious place to try to add another more weight training. You might go with lighter loads that day, tack the next day's rowing sprints onto the end, and then consider the swim "recovery."

To toss something out... I can think of adding more, but I think you should do things slowly/incrementally and give yourself 3 weeks or so to see how you react/how fatigue accumulates. Also, surely there are other options lower body wise and squat variations that you can do-- equipment isn't forcing you to focus on arms...?