Chock-a-block day

What a day, what a day, what a day!!! It started off with a fairly decent swim at my local pool. 2.2km later and I got out feeling refreshed and feeling great. Shoulders are still a bit stiff but I am hoping to get another massage. Today's session went as follows:

• 700m Fr/s Warm up nice high elbows
  
• 3 x 200m Fr/s for 50m, Bk/s for 50m increasing speed over 200m
• 12 x 50m kick with fins & board. 50m Fr/s kick, 50m Fly kick
• 3 x 100m one armed Rock n' Roll for 25m, 75m Fr/s

On returning home I checked my emails and I got an email from Rick Kattouf in regards to starting my diet plan. I was ready to get this started so I shipped him an email yesterday and I signed up today seeing as I now had recovered from my Cannondale splurge. I have picked this coming Monday 6th September as my start date so I have time to purchase my groceries over the weekend. Can't wait, looking forward to this 6 week journey.

I also managed another 2km run/walk today but this time with the added benefit of my youngest son Kyle keeping me on my toes. We ran for 2min and walked for a 1min and completed it in about 14mins, 2mins slower than my last attempt but that's what I get for having a good time with my baby.

And I must admit I have been a bit of a slacker in regards to my core stuff. I know, I know - I should know better. So that's why I gave it my all.

• 3 x 20 ab crunches feet raised
• 3 x 30 super-sets dumbbell twist (5kg), bicycle crunch
• 3 x 30 ab alternate heel touch

So with all I this accomplished I now bid you all a goodnight. For all of you starting your day, I wish you all the best in your travels.