Planned Workout
Technique-focused swim: - Warm-up: 200m easy freestyle - Drills: 4x50m kickboard, 4x50m pull buoy, 4x50m one-arm drill - Main set: 4x100m freestyle with focus on high elbow catch - Cool-down: 100m easy backstroke
Makeup from Wednesday: Running intervals: 6x400m @ 5K pace with 90s jog recovery
Daily Briefing
Today’s Focus: Focus on maintaining a high elbow catch and smooth entry during the main set.
Alerts:
- Your sleep has been inconsistent lately, with an average of 6.0 hours. Ensure you get at least 7 hours tonight to support recovery.
Tips:
- If you feel any discomfort or strain, take a break and focus on the drills again.
- Use the kickboard and pull buoy to isolate and improve specific aspects of your stroke.
Today’s Todos
- Perform today’s workout
- Create weekly protocol
- Perform today’s workout
Daily Habits
- Morning meditation
- Read 10 minutes
- Stretch 10 minutes
- Journal before bed
- No phone first hour
- Create content 10 minutes
- Communicate with clients for one hour
- Post one substack note each day
Quick Log
Weight:: Sleep:: Sleep_Quality:: Mood_AM:: 2 Mood_PM:: 3
Training Output
Swim:: Run:: Avg_HR::
Fuel Log
calories_so_far:: 0 protein_so_far:: 0
Top 3 for Tomorrow
- Have to get linked in working. For some reason it’s hard to get this finished.
- Optimized network mapping
- ???