Evening swimming (active rest)

20:00

Warm-up (2 routes of rock climbing, dynamic arm/leg swings)

00:00 - 05:00
Combat side stroke
05:00 - 13:45
Front crawl - 500 m @ 85%
15:00 - 23:20
Front crawl - 500 m @ 95%
25:00 - 30:00
Combat side stroke

Dry sauna/stretching -- 15 min

Daily report

• Body: Fine. Woke up with very sore shoulders, got better as day went on.
• Sleep: Well rested.
• Nutrition: Good.
• Notes: Had a fun time rock climbing before this workout. First time doing the combat side stroke.. it's quite an easy stroke once you get the rhythm down. I am going to work on this one more. Will probably warm up with it next time I get in the pool.
• Cool link of the day: I follow Mark Sisson's blog quite closely. I found his latest article quite interesting. A Day in the Life of Mark Sission