The Coach decided to change the work out last night. Still did 2 k in the pool and then went into the gym. At the end of our usual weights work out he said, " I reckon you're doing enough cardio at the moment so I'd like to build your legs strength a little."

The next 40 minutes was spent doing:

- 4 x 20 reps of barbell squats (25Kg)
- 4 x 20 reps of dumbell squats with bumbell held at shoulder height arms extended (4kg)
- 6 x 20 reps of seated press. On weight #12 of 20 weight stack
- 5 x 15 reps of seated leg extensions. On weight #2 of 8 weight stack (nearly farken killed me)
- 3 x 15 reps of standing calf extensions. About 40kg
- 10 x 20 reps of Crunches on a Swiss Ball FARK ME!!!
- Stretching and finish

Legs are stiff today! I sneezed before and had stomach spasms from the crunches. I hurt.