Treadmill at lunchtime. 4.7mph until 9 minutes then up to 5mph for 1 min out of every 3, so 1 min. faster at minutes 9, 12, & 15. Short on time so just stretching after. Note: the HR got up to 149 during the first faster interval but came back down. 150 in the second and up to 152 during the third interval but again came back down.
HR: 146@6min., 148@12min., 148@18min., and 108 after 3 min. slowing cool down.

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. Pull downs and stretching after. HR much lower today. Either getting fitter or fatigued from poor sleep last night. Probably the latter.
HR: 146@6min., 148@12min., 150@18min., 154@24min., and 113 after cool down.

Evening "adult stroke improvement" swim class. Only a couple of us there tonight but coach spent most of his time with the weaker swimmer. Lots of kick. He wants me to work on a 6 beat kick with my front crawl stroke, though he didn't call it that. He didn't mention backstroke but I tried to use more kick there too. Also tried to smooth out br timing, something he mentioned last week.
200 kick w/board (100 flutter + 50 whip + 50 dolphin)
350 as: 50 fr + 75 ba + 100 br + 75 ba + 50 fr
350 as: 50 br + 75 ba + 100 fr + 75 ba + 50 br
200 flutter kick w/board, alt 25 fast, 25 easy
100 front crawl, focus on 6 beat kick
50 easy fr cool down
a bit of "egg beater" treading water

Attempting to save something for swimming tonight so I tried lighter weight with a few more reps. Then time was getting short and I went directly to a bit of stretching.

Treadmill at lunchtime. 4.7mph until 9 minutes then up to 5mph for 1 min out of every 3, so 1 min. faster at minutes 9, 12, & 15. Weights and stretching after.
HR: 155@6min., 158@12min., 160@18min., and 118 after 3 min. slowing cool down.

Pull down weight is total, DB weights are per hand. Triceps were tiring during DB press, possibly from arm and shoulder heavy yoga last night? Gassed out on the last set of sit-ups too.

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. Just some light stretching after.
HR: 155@6min., 156@12min., 159@18min., 159@24min., and 117 after cool down.

Yoga class after work. Included some inverted poses, building to handstand and wild thing.