July 30th 2010

Sleep: 8 hours

Nutrition: Damn good. Vegis with every meal, protein from fish, chicken and dairy.

Body: Sore lats. Legs still sore.

Pool Swimming: (INT) Intervals

• 150 yard warm up
• 9 rounds of:

100 yards at quick pace (timed)

1 minute rest

50 yards recovery

1:30 minutes rest

Round times:

1. 1:39
2. 1:41
3. 1:40
4. 1:38
5. 1:42
6. 1:43
7. 1:42
8. 1:39
9. 1:41

Average: 1:40.5

• 150 yards of cool down

Total Yards Swam:

1650 yards (.9 miles)