Woke up with some elbow inflammation and tightness during elbow flexion. Did some soft tissue work on triceps, biceps, and forearm. Voodoo floss elbow for 1-2min. Thoracic and shoulder mobility. Elbow felt great afterwards. 
  
A. Single Leg Barbell RDL; 5-6 reps x 5 sets; rest 1min bw legs - Done. Can feel some tension on medial epicondyle while gripping. Not painful, just gets tight.145# for 5 reps/leg each set. 
B. Parralel Box Squat @ 6111 tempo; 4-5 reps x 5 sets; rest 90 seconds bw sets - 165# for 5reps, 175, 185, 185, 185. Knee and hip had no sign of pain. Probably could go heavier, but want to focus on control and positioning. 
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Swim Work: 
KickBoard Paddle: 25m x 6 sets; rest 1min bw sets 
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Easy Cotniuous 10min Swim
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Swim 100m on the 3min for 5 sets 
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Swim 50m on the 90 seconds for 5 sets (fast as possible) 
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Easy Cooldown

Completed. Had a difficult time maintaining continuous swim. Took quick breaks every 25-50m. Used a freestyle stroke the whole time. Was completing 100m in about 2min and 50m under 1min.