This is my workout for today: Weight training with some intervals in the pool.

3 sets of 10 deadlifts. Heavy weight.

2 sets of 1 minute side planks on each side.

3 sets of 20 body weight calf raises.

3 sets of 8-10 lat pull downs. Heavy weight

3 sets of 20, 1 leg pelvic raises.

3 sets of 8-10, 1 arm rows. Heavy weight.

10, 50 meter sprints in the pool.

Today, I focused on hamstrings and back with a little work on calves and core. Intervals in the pool will finish me off. Workout time: 1 hour and 15 minutes.