Gym and swim

12:30 Gym

Warmup

Skipping 4 minutes bare foot.

Strength Training

Squat 2x8x135
Pullups 8xbw+10
High Row 12x110
Press 8x85
Situps 2x20x10

Cool down

Stretch
Rehab SI and AT

18:00 Pool

Swimming 30 minutes