Lower body stretches
Front plank - 3 x 1 minute
Side planks - 3 x 45s
Spider-Man - 3 x 15 (3s holds)
Squats - 3 x 10
Single leg squats - 3 x 5 each leg
Lunges - 1 x 15 each leg with 10 kg dumbbells
Step ups - 3 x 10 each leg with 20kg dumb bells
Triceps pull downs - 2 x 15 15kg
Bicep curls on ball - 3 x 7 10kg
Dumbbell flys on ball - 3 x 10 10kg each hand
7 PM
Swimming20:46 [1] 0.43 km (48:52 / km)
Village gym swim after gym session
Mixture of front crawl and breast stroke.
Front crawl - breath every 4 strokes appears to be easier than 3.