Warm up
2 x 100m Backstroke Swim (Kick every 4th 25m), rest 0:20 / 100m
Build up (repeat 2 times)
1 x 25m Streamline Kicking, rest 0:10 / 25m
1 x 25m Freestyle Swim, rest 0:10 / 25m
1 x 25m Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
1 x 25m Freestyle Swim, rest 0:10 / 25m
Core (repeat 3 times)
4 x 25m Freestyle Swim, target time 00:30 / 25m, rest 0:15 / 25m
4 x 25m Freestyle Swim, target time 00:30 / 25m, rest 0:10 / 25m
Warm down
2 x 50m Freestyle Easy, rest 0:15 / 50m

worked on backstroke, breast stroke and endurance. Continued practice of flip turns.

10s and 1s, nice run on the dikes, bit rainy. My hips were a bit achy, think most likely due to the weather.

Warm up > track
Timed crunches
Timed lap
Ab circuit: 1 minute core/ab exercise, followed by 1 minute cardio or choice. Touchdown cones, jacks, high knees, skipping
Dead bug
Plank
V-sit on bosu with medicine ball
bicycle
Full sit up with ball over head
Superman
Cross over leg drop crunches
Scissors
Timed push ups
Timed step ups
Stretch

12 days of Bootcamp workout, done just like you sing the song, starting with 1 and working your way down the list repeating each previous days
1 burpee
2 sets of jumping jacks
3 sets of stairs
4 scissor arms
5 squat choppers
6 walking lunges
7 cross country(each leg)
8 push ups
9 hip abductions
10 tricep dips
11 crunches
12 lie down, stand up, 6 count high knees

Finished off with a lap around the school and 2 sets working the hip flexors and a stretch.

stomach issues again about midway through run. Don't know what to make of it, makes running a tad uncomfortable. forgot to wear my hr monitor.

alphabets with legs raised 6" off ground 1 min x 3
decline pushup position with knee twist, 30 seconds each leg x 3
plank 1 minute x 3 (one of those minutes was with 2 cases of cranberry juice on my back)
100 squats
10 pushups