This morning my alarm went off at 6:00am. I decided on a couple more minutes. I woke up again at 6:30 and ran out the door. Breakfast consisted of a cup of water and some Vitamin C. Breakfast of champions, no doubt about it.

It was great to meet up with a couple other guys and join in Neil's Island Swimming TAG group. I felt a little sluggish to begin, but as the practice continued things started to wake up. After mastering the couch groove, it takes a couple 1000m to wash out the webs.

At the beginning of our kick set, it was all I could do to make it across the pool and back. By the end of the set I was back to my efforts trying to master the Coates method of kick. No problemo. Now my left shoulder is doing that twitchy thing, so it must have been a good swim. My diagnosis: new neural highways are presently being routed.

The apres swim Sauna felt great. I am of the Sauna breed, instead of the hot tub. The hot tub is great for talk and such, but for me nothing beats the Sauna followed by a cold shower.

We're still on a little regeneration, so the rest of the day was fairly light. I am trying to maintain the couch groove for as long as possible.

I hopped on the Rollers this afternoon for a great ride. I really feel the difference riding on Rollers. In order to ride single leg drills the core needs to be connected. In order to make sure it's connected, I like to ride with one leg and only the opposite hand. The process goal is no hands, playing catch, single leg. . . (standing). . .

Today's play list: shuffle of U2 Achtung Baby, Joshua Tree, K'naan, and a little Counting Crows. Sweet.