swimming

after a bad start to the morning things picked up with the morning class. hit a 30 round circuit with mostly body weight exercises. showed the guys ways to improve the mount position and attacks from there. showed some decent chokes and a choke to an armbar from the s mount.

hit the berkeley pool after that. knocked out 9 laps in just under 20 minutes, which is 450 meters. not bad after the earlier circuit work. now it's nap time and then i'm off to teach the beginner class at 6.