Monday

The week started out well with a good swim at the indoor pool at Twin Rivers. John was even on time for the fifth time in probably 600 swims. I did

1,250 25:32 (2:02)
8 X 200 @ 3:51
850 small paddles
total: 3,700 yards = 3,381 meters

That is a pretty good practice. If you pay attention, you may notice that I have been upping the 200 set each week while reducing the rest interval. I started with four 200s @ 3:55. Then I went to five, six, seven, and this time eight. Next week I plan to add another, but I might not reduce the interval or I might just cut a second off the first one and leave the others alone.

I had to work until 4:00. That's tough. It also smashes into my training time. We had some rain move in along with falling temperatures so I went to Twin Rivers and ran on the dreadmill for 2.65 miles. Then I lifted weights. I benched

14 X 95
7 X 115
5 X 135
5 X 135
5 X 140
5 X 145
5 X 145

I did some overhead dumbbell presses.

6 X 25
7 X 25
3 X 30
3 X 30 

Along with some lateral raises, I did some triceps pushdowns.

45 @ #5
31 @ #6

After all of this, I went home and hung out with the cats and watched YouTube exercise videos. A good day. Thank you, Jesus.