Bed before 10...woke at 4:40 AM.
Key swim:
WU
4 x 200 (2 freestyle, 1 kick, 1 freestyle down/drill back)
MS
5 x 500 on 45"
CD
200
3,500 yards total
1:13
Did all the 500s in 9 minutes or less. Was pretty happy about that. My lats were super tight during warmup (from rowing I guess), but loosened up by the time I started my main set.
Bought a book about open water swimming and started reading it last night. Need to get out to the lake a couple of times in the next few weeks and get some open water/wet suit swims in.
CF WOD
3x8 squat with 135, 15 KBS with 53lb, 45 second plank (resting 45" between each lift)
then...
1000m row
12-9-6
115# thrusters
Knee to elbow
8:20
Menu:
large salad and cooked veggies, beans
dried banana, dates, raisins, cashews, dried mango, handful of carob raisins
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