PT
Swimming

Hypoxic Swim pyramid:
2-10-10-2

10 x 50m freestyle with 10 sec. interval (rest) in between each 50m (each level of the pyramid is 50m).

Upper Body PT
Pull-ups 5x2,4,6,8 reps
Regular grip
Reverse grip
Close grip
Wide grip
Mountain climbers
Total pull-ups = 100

Abdominal PT
Do 2 cycles of:
Regular situps 40
4-way crunches 40
(40 each way)
Leg levers 40
Flutter kicks 50
1/2 situps 40

8-count Bodybuilders 15