wed aug 10
dynamic warm-up w/ flip and flag
stretch checks
2 build ups
4x30m 4.16, 4.10, 4.26, 3.97
4x30m fly w/ 40m build 3.38, 3.36
functional warm-up
3 verticals
mon lifting
stretch
notes:
-probably gonna end up taking tomorrow off, but not sure yet. i might be going into the city in the morning and wont be back late so no room for a workout. ill probably be burnt tomorrow anyways so nbd. i could feel my legs getting roasted while running and know ill be sore from lifting 
-i think i may have mismeasured my flys or something because those are really slow fly times even for me. i did have trouble getting into that bouncy hip height compact upright stride initially but even once i got it the times were slow. maybe i was tired or something, who knows?
-for some reason my 30m is much faster from a 2 pt stance. thats how i went sub 4 (plus i took the slight headwind id been using and make it a tailwind)
-didnt measure the verticals but using sady’s vert methods i was jumpin the same height so hopefully wth some practice i can be cracking 3 ft consistently