Evening "adult stroke improvement" group swim lesson. Lots of kick and still working on a 6 beat kick for fr & ba.
100 flutter kick w/board
50 back flutter kick
50 whip kick
50 dolphin kick
[email protected]:90 flutter kick with fins (I was coming in about :50)
2x (125 fr + 125 br + 50 ba + 50 dolphin kick, no board)

Badminton at lunchtime. Shorter session today, partner only had 45min. break.

Lunchtime on a treadmill at the gym. Awkward running as the belt felt like it was slipping when my foot landed. I normally run mid or fore foot but with the belt slip I had to constantly "paw back" during the initial contact. Weights and stretching after.

Pull down weight is total, Incline DB weights are per hand. Used the same DBs for alternating squats and Romanian deadlifts.

Evening treadmill run at home. Steady at 4.7mph, with no incline, for 30 minutes.
HR every 6min.: 146, 152, 158, 161, 165

Mid-morning run, treadmill at home. 4.7mph & no incline.