swim, lift, gym

1400
swim
200m w/u
500m css - 9:34
5 x 100m css - 1:53, 1:51, 1:49, 1:48, 1:49
walls/turn practice

back squat
10 x 155, 165, 175#

2000 - gymnastics
pst pyramid
pushups (wide, regular, tricep) - 5,10,15,20,20,15,10,5
pullups c2b (wide, regular, reverse) - 2,4,6,8,8,6,4,2
dips - 5,10,15,20,20,15,10,5
ring rows - 3,6,9,12,12,9,6,3
abs (sitting leg levers, situps) - 10,20,30,40,40,30,20,10

totals: 300 pushups, 120 pullups, 100 dips, 60 ring rows, 400 abs

4x
rope climb no legs
max ring dips, technique emphasis
5 dragon flags

stretch

• Notes: Disappointed with my swim, especially my speed off the walls...everything just felt a little out of sync today. I think I need to spend more time dedicated to technique rather than simply distance. Each time at hit the pool I am going to do at least 500m of dedicated form work - through either kicks, walls, or slow laps. Good session at the gym tonight.
• Body: Good. Left shoulder is a little achy - external rotators are crazy tight.