I finally hit 1 km today. It's been a goal of mine for awhile. It was a good feeling.

I did the following workout:

4 x 250 m breast stroke, rest 60 sec/250 m

The last set was the toughest, and I did it in about 1.5 minutes less than the other three. I was trying to finish by 08:00 (I started at 07:20).

At least I know I can do it now. If I try a bit harder on the other sets, I might not have to push so much during the last set.

2 x 25 m freestyle
4 x 25 m breast stroke
3 x 25 m kicking exercises
4 x 25 m breast stroke
1 x 25 m kicking exercises
8 x 25 m breast stroke

The first 5 or 6 strokes sucked because I kept having to stop after each rep to adjust my goggles.

I worked out my arms and shoulders today:

1. Reverse curl: 50 lb
2. Alternate curl: 35 lb
3. Tricep pull down: 70 lb
4. Tricep extension: 45 lb
5. Wrist curl: 80 lb
6. Alternate front raise: 25 lb
7. Dumbell press: 32.5 lb
8. Anterior dumbell raise: 32.5 lb
9. Lateral raise: 17.5 lb

I also did a stint on the bike. My distance was 7.2 km in 17 min and my max heartrate was 162.

Today was a pretty easy workout. On purpose though. One problem I have is that I kick poorly when I swim, so I tried focusing on kicking. For my kicking practises, I used a flutter board.

* 1 x 50 m front crawl
* 1 x 100m breaststroke
* 1 x 50 m kicking
* 1 x 100 m breaststroke
* 1 x 50 m front crawl
* 1 x 50 m kicking
* 1 x 100 breast stroke

I had a pretty pathetic swim today. I did only 450 metres.

Warmup

*2x25 m, rest 10s/25m

Core

*1x100 m breaststroke, rest 30 sec
*1x50 m backstroke, rest 30 sec
*1x100 m breaststroke, rest 30 sec
*1x50 m freestyle, rest 30 sec
*1x100 m breaststroke, rest 30 sec

I was surprised I was able to do only 50 metres for the freestyle, but I was so drained. I was dizzy earlier this morning, so I wonder if this was related to it.