Brewery

AM

Pool session - 50 solid minutes of effort
laps of 30 metre pool straight legs one way, sprint back x 4
getting faster each time
high knees off wall, sprint to rope, 10 secs rest x 6
high knees off wall, sprint to rope x 6
max underwater dive, surface, sprint to end of pool x 6
15 sec sprint, 15 secs recovery 2 lengths of pool
kite flyers ( straight leg raise off wall), high knees, run to rope x 6
cool down

walk 4.5kms

Beer at Mountain Goat Brewery with David and Tanya for my birthday.  Most I've laughed in a long time.