Cardio: 400 yard swim (16 laps), 40 minute jog with some speed work.

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated leg abduction: 3 x 10 60 pounds
Seated leg adduction: 3 x 10 45 pounds
Seated hamstring curl: 3 x 10 30 pounds
1 legged dumbbell deadlifts: 3 x 10 20 pounds
Pliets: 3 x 10 15 pounds
Glute bridges: 3 x 15
Crunches: 3 x 15
Bicycle: 3 x 15