At swim practice this morning, I tried to actually do the workout as written. Not a good idea as my shoulder did not like it one bit and I had pain throughout the day shooting down my upper arm. Ruth made me take Advil in the evening and it did not seem to help much.

I am not feeling my best and feel as though I am at the very beginning stages of a cold. Took some Zicam and AirBorn.

2100 Swim Practice @ 00:55:00

At lunch, I went for a run around Greenlake from home and took it easy -- of course it started raining halfway through...

5+ Mile Run @ 00:50:46
131a

After work, Ruth and I got in a lift.

CORE
3 x 1:00 Plank
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 15 Lower Ab Bench

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Triceps Push Down @ 30 Machine (machine @ NG)
3 x 9 Bicep @ 20 dumbbell