Three Follows Three Follows Three

This has been a really big training week. Thursday I did another three workouts. First there was the swim. I did

1,100
10 X 50 medium paddles @ 1:21
500 small paddles
total: 2,100 long course meters

Next up was a run, but my legs were feeling the weight work from the day before so I only did 2.28 pitifully slow miles. But, I don't believe in junk miles. I think there is no such thing. For me, any miles are good miles.

I waited until almost 6:00 p.m. to hit Plate City because of the heat and high humidity. The dew point was 77. You feel that kind of moisture in the air. I think I soaked three shirts. I hit the bench for some speed work doing

5 X 100
3 X 100 plus chain
3 X 100 plus chain
3 X 100 plus chain
3 X 100 plus chain
3 X 100 plus chain
3 X 100 plus chain
4 X 100 plus chain
3 X 100 plus chain

These were all done with the Swiss bar. Then I did dumbbell bench presses on the incline for

10 X 35
5 X 40

Decline bench 

11 X 100

OP

4 X 25
4 X 30

Tri pushdown

45 X 20

I also did a bunch of rotator cuff work and some yard mowing.

It was a good day. Thank you, Jesus.