Yesterday morning did a morning swim practice. It was a good and hard practice that's for sure. Worked on speed and some strong pacing which I did alright. After awhile my shoulders and arms just had no power after awhile. I can keep going just becomes a single speed and couldn't pick it up. However I have to say that I am making progress and makin. All those tighter intervals. Did swim well over 5500 yards. Quite a bit :P

Did some strength training which included hang snatch, clean/squat. After that did some pretty intense metcon. Sure got your heart rate going up like crazy! The metcon included American Swings, using kettle bells, 75 double unders, 10 front squat and 30 abs with med-ball... And do that for 5 rounds. I was dead afterwards but felt good.

This morning I gotta coach masters then I'll be off to the gym again!