filling the day

Today I woke up 20 minutes after my alarm went off...jumped out of bed and sprinted out the door trying to make it to hot yoga on time. Well I entered the address in the GPS and it said arrival time 9:04. For those of you who have done hot yoga before you are well aware that there is no strolling into the gym 5 minutes late...it starts with or without you and if your ass isn't planted on a yoga mat at 9am sorry better luck next time. I decided not to push my luck and instead ran some errands. I was still mad at myself for not making it on time but when I went home to check the website to see what other class times were open I found out that there wasn't even an avaliable class to go to this morning. Apparently the one day of the week they dont offer hot yoga at 9am is Thurs. Its times like those that you kinda luck out in a way. Anyways, the day wasn't ruined yet. Around 11:30 I met Brian for a pool workout. As I mentioned yesterday my knee has really been killing me so I was excited about being able to workout and not even think about my knee or how it would feel after. The pool workout was great, when its so hot like it has been recently and you get to swim in a cold pool it doesn't even feel like a workout. I practically cannon balled in...very inappropriate for a lap pool haha. Anyways here is the workout we did:

50m warm up
50m kick drills
50m one are pull
50m pull drills

25m easy free
25m sprint
rest 15 seconds
50m recovery
rest 45 seconds
repeat 8 times.

The easy free was replaced every two sets with a different stroke so we ended up doing breast stroke, butterfly, and backstroke as well. The 25m sprint and recovery were all completed in freestyle though.

After the swim, I went to the gym later that day and lifted. I was really happy with the lift it was hard but I felt good afterwards (probably because I didn't have to step foot on a track today) Today I did arms and core

a1)DB 1 arm row 3x8e (35-45lbs)
a2) hanging knee tucks 3x15

b1) DB alt overheard press 3x8e (25lbs)
b2) PB side crunches x10e

c1) single arm DB flat bench press 3x6e (35-45lbs)
c2) around the world hanging knee tucks 3x5e

d1) horizontal pull ups 3x10
d2) PB back extensions x15

circuit: 3 times through each
1) side planks with dips x10e
2) russian twists with slam ball x10e
3) touch touches with weight x20

After lifting I went straight to practice and coaches my first gk training of the year. I had the 2 keepers for 30 min and kinda had to make up a session off the top of my head. But I feel like it was good practice because you dont always know how much time you are going to have or if you are going to have a chance during practice to train the gk's so you just have to know enough to throw something together. It was good practice for sure. Well I'm off to bed I have a VERY early morning and then I have to get ready for my younger sister's high school graduation!!!! Congrats sarah!!! Alright im out. SEE YA!