ollieyoga

Workout wise, I got in 4000 yards in the pool, broken down as follows;

1000 yards warm up consisting of
10 x (25 kick on the front, no board, 25 free)
10 x (25 drill, 25 free with fins) fins are zoomers (short blade)

500 fast warm up consisting of
5 x (50 fist on 1, 50 free on 1) Fist: 51-53, free: 48, though last was 51?

100 easy (back)

1000 fast consisting of
10 x 100 on the 2 (1:37-1:38; second 5 were faster than the first)

200 easy (100 back, 100 side)

500 fast consisting of
10 x 50 on the 1 (47-48 each)

100 easy (back)

10 x 25 fly on the :40
5 x 50 back on the 1:10 (fins)
4 x 25 breast on the :40

4000 yards total.

Ok, nothing stellar, but that is my typical "long" swim workout.

After doing yard work, I then did some yoga. My typical workout (when I am doing it alone) goes something like this:

for the first part, I set my watch to beep at 1 minute and then at 15 seconds; I try to hold the first set of poses for 1 minute each:

mountain
tree (one minute on each side for these)
warrior II
warrior I
triangle
revolved triangle
pyramid (intense stretch)
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forward bend
camel (one minute for each of these)
plow/shoulder stand
bridge/backbend (backbend is on the hands and feet)
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Now I hold for a certain number of breaths
headstand (about 2 minutes)
low crow (kakasana (15-20 seconds)
bhujapidasana (arm pressure pose) (30 seconds)
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peacock feather (three attempts against a wall)
attempt one: miss
attempt two: didn't use the wall, held for 2-3 seconds
attempt three: hit the wall on the way up, held for 15 seconds

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seated spread leg forward bend (maybe 45 degree angle? for about 1 minute)

Typically, I often add other poses such as down dog, bow, boat, wide leg forward bend, and side plank (stack the ankles, then left the top leg).