pt, run, swim

1200

pt
cal pyramids: 30 seconds rest between each

pushups
5-10-15-20-25-25-20-15-10-5
situps
5-10-15-20-25-25-20-15-10-5
chinups
1-2-3-4-5-6-7-8-8-7-6-5-4-3-2-1

run
8 x 400m intervals @ 78-79s
2 minutes rest between each

1600

swim
5 x 100m css sprints @ 1:48-1:50
60-90s rest between

css technique practice
300m css w/ fins

pool comp:
mask clearings
equalizations
knot tying, partner knot tying exercises

• Notes: 3/5. Really productive day today. Felt especially strong on the track. First time doing underwater knot tying which I think is good to go ahead and get exposed to. Had a little trouble clearing my left ear at first but eventually it was fine. Mostly just worked on square and bowline knots tonight. I really need to get my css technique squared away, so that is going to be the priority for the moment.
• Body: Little soreness here and there, but feeling pretty strong.