Well swam for a 50 min and it felt nice, I did a little over a mile and then did a 1200 pull set, seems like it is all coming back. Good thing this is only the build set. Then did a Kettlebell workout, 3 sets of:
One Arm Swings 10 (5 each)
One Arm Snatch 10 (5 each)
Military Press 10 each
Hand to Hand Swings (20)
Rows (10 each arm)
Cheers