Had a good morning swim practice and I gotta day... I'm glad to be back from DC! Nothing beats the Arizona weather in November! Anyways it was a good arobic training which had a lot of 200s. Afterwards went to work at the Oro valley pool... It was chill and slow but better than. Watching a packed pool. This afternoon I had a good lift and was able to hit 75, 85, and 95% effort on the jerk, push press and weighted pull ups. Then a fun competitive metcon workout. Shaun and I had a good battle and pushed each other hard to the end. Then tonight I ended with a good yoga session and got my dose of stretching. Today was a good day and looking forward to a new day tomorrow!