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

Daily Briefing

Today’s Focus: Focus on maintaining a high elbow catch during the main set to improve your freestyle technique.

Tips:

  • Use the kickboard and pull buoy drills to isolate and strengthen different parts of your stroke
  • Keep your core tight and body position horizontal
  • Focus on smooth, controlled movements rather than speed

Today’s Todos

  • Perform today’s workout
  • Create weekly protocol

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:: 4 hours Sleep_Quality:: Mood_AM:: 3 Mood_PM:: 6 Energy:: Focus::

Training Output

6x100m:: ~2:10 each 1x150m:: ~3:00 1x50m:: 45 seconds Total distance:: 800m Avg_HR:: No Garmin data

Fuel Log

calories_so_far:: 3459 protein_so_far:: 198

  • 5:35pm: glass of whole milk, 250g Fage 0% Greek yogurt, honey and granola from Whole Foods, black currant jam, 3.5 servings of fuego tacos, 3 cups of coffee, one bang energy drink (~1684 cal, 70g protein)
  • Evening: 1 tsp mayo, 1 turkey hotdog on bun, 1 cup whole milk, 0.5 cup oat cereal, 2 cups chili (beans, beef, peppers, tomatoes), 0.25 cup Fage 0%, Shamrock 50g protein shake, turkey lunchable, Simple Mills crackers (~1775 cal, 128g protein)

Top 3 for Tomorrow

  1. Automate one thing
  2. Continue LinkedIn integration and automate testing
  3. Create robust and reliable cloud stack for everything