Sweat

(1)

Swim

1 X 100 easy
10 X 50 sprints

Time: 30 minutes... this is almost certainly an overestimate. The point is that I had plenty of rest between sprints. Say, 1:2 or 1:3.

(2)

Eat and rest for an hour or so.

(3)

21 DB clean-thrusters (30 lb DB)
21 double-unders
15 ring dips

15 DB clean-thrusters (30 lb DB)
21 double-unders
9 ring dips

9 DB clean-thrusters (30 lb DB)
21 double-unders
5 ring dips

Time: 14:51

Notes:

(1) I've been swimming all my life but I'm not a great swimmer. I am at least good enough to get a killer workout. I have been seriously slacking on recording accurate workout times. I need to get a stopwatch and staple that shit to my arm.

(2) The workouts I invent are usually disastrous and end in injury, but this one felt perfect. It was hard as hell, and taxed my body anaerobically... just what I wanted after the last few heavy days.