Water is good for Ducks and today it is good for you.
I don't care if you are an elite swimmer or a rock today you will get in the pool and get an excellent physical workout from it.
Freestyle x 50m Sprint
Breast stroke x 50m Slow
(2 MINUTE BREAK)
Go to deep end
10 x Dips on the side of the pool
10 x Push offs (using both legs and swimming immediately back to wall)
Go home - Stretch and rest