fri. 2km early swim to clear hangover and head
sat. hours of juggling
sun. 3.5km swim incl. 10x200 off 3:30, alt swim and pull, arr. pull 3:08, accelerating swim 3:10>3:04
gym, all db except lat pull downs
wide overhead press, 3x12@10,10,12 (alternated sets with side crunches with a 16kg db)
squats 3x8 @32kg. hard today.
bench, 6x6, alt 20&24kg. still can't move 14 on the left. it was closer today though.
lat pull downs 3x14 @30,30,35. felt good to keep solid form with these for the most part...
12,16,20 lunges @14kgs
thought I'd done more but it was quite enough at the time. or i've forgotten...
500 warm up
500 mixed drills, zipper/fist/pull
12x25 @30secs arr. 20-21
2x5x100 off 1:40 for the most part, 1min break between sets. arr.1:31-35. 1:40 is too tight at the mo.
300 mixed cool down.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.