sunday, may 23:
slight break from my usual routine due to the long weekend. dave and i biked from his place to the toronto islands along the don valley river trails, a ride which i estimate to be at least 30km.

tuesday, may 25:
workout: ROWING
-> started with hamstring, glute, quad, tricep and bicep stretches
-> did 45 minutes of straight rowing with machine set on high 4.9 (out of 10)
-> total distance: 8053 m
-> ended with quad and hamstring stretches (was in a bit of a rush because i arrived to the gym late)

notes:
->the increase from 40 to 45 min of rowing was surprisingly difficult. still experiencing pain in right hamstring by about the 30 minute mark. by the end of 45, had hamstring pain in both legs. need to focus on opening up hamstrings by doing more targeted, committed stretching.
-> already noticing improved strength in upper body. the first 7 minutes or so was amazing in terms of ease of upper body. also noticed in photographs that pectoral muscles are more defined.

wednesday, may 26:
pool: HAMILTON YMCA
workout: MASTERS SWIMMING (distances given in yards, stroke is free unless otherwise noted)
200 warm up
6 x 100 IM
4 x 50 drill
3 x (4 x 100) as follows:
25 sprint/75 easy
50 sprint/50 easy
75 sprint/25 easy
100 full sprint
200 warm down
2400 total distance
notes:
-> i didnt get to finish the last 325 of this set because i arrived to the pool late and didnt get done before the end of lane swim
-> backstroke is embarassingly bad
-> for drill i did pulls, concentrated on full arm extension and holding breath
-> I HATE SPRINTS. i need to kick more/harder for sprints.
->arms were excellent today. legs were less stiff; did quad stretches before warming up.