Pool 1:00:00 
Okie dokie ball
6 min swim
Pool #4 (60, 45, 30, 15s) x4 w/ 15s b/w reps w/ 45s b/w set
Deep water run (~10:00)
Strides (75, 85%)
Med ball (8lbs/5kgs) w/ RB exercises (10 up,10 down both sides)
Pool workout was good and strong today. Some pain along the R knee and hip but strides were better than usual. Really focused on pushing harder during the workout when I was getting tired. Takes a lot of mental effort to do it but well worth it in the end.