Recovery

Afternoon:
20 minutes stretching, pushups
12 minute jog (start slow, build to fast)
8 dead hang pullups
8 DB overhead squats, 10lb

Evening swim:
200m warmup (50 of each stroke), stretching in pool
25m legs only, 25m arms only
8x25m (50 of each stroke) with rest (treading water)
25m water-running (propel yourself by pretending to run, don't touch bottom)
25m freestyle sprint