20-30 minutes swim (late) ; each is 25 yards: 4 x free, 4 x breaststroke, 4 x backstroke, 4 x fly/dolphin kick with breaststroke arms

1 hour deep water cardio/walking

1 hour arms and abs in the gym working alongside Jackie. Started off using 7.5 pounds (2.5 pounds on either side of a 2.5 pound bar) for 3 sets swingbacks (10 on each side, 12 , 15), biceps, triceps. Did 200 lbs on calf machine; 10 up and down reps. ended up doing crunches, greg leg exercises, leg lifts, cycle crunches bench crunches and back crunches.

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