Gym and bike and swim

Gym: 10*5@60kg guided squats
10*5@12.5kg@arm@side standing on one leg, lower dumbbells to floor while lifting other leg inline with body.
10*5@12.5kg@arm@side dips with dumbbell in hand

Bike: to and from fitzroy pool ~15k's

Swim: like 8 laps... barely 400 meters... so out of practice with swimming.