Bed before 10...woke at 4:40 AM.
4 x 200 (2 freestyle, 1 kick, 1 freestyle down/drill back)
5 x 500 on 45"
3,500 yards total
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.
3x8 squat with 135, 15 KBS with 53lb, 45 second plank (resting 45" between each lift)
Knee to elbow
large salad and cooked veggies, beans
dried banana, dates, raisins, cashews, dried mango, handful of carob raisins