24kg swings, then a series of quarter mile sprints. The sprints have a rhythm that is much like the swings: work hard, recover, repeat.
For the last 6 months,I've been getting used to minimalist running shoes (Nike Free Run RN). I am pleased to see that the supination problem I have with cushioned running shoes is a non-issue with the minimalist shoes. With cushioned shoes, the outer right heel is pulverized within 100 miles of usage, making the shoe quickly unreliable. With the minimalist shoes, I am at 130 miles of usage, and no sign of uneven wear. These shoes have a lot of life stoll in them. My foot landing is a lot more even and running feels much more pleasant overall. I have no plans to go to full fledged bare foot running. I appreciate these shoes when I get done with a run and pull one or more pointy stones, sharp objects, etc. from the grooves on the bottom of my shoes. Better for this to happen to my shoes than to my feet.
When kettlebells cease to be rare exotic purchases and become mundane once again, my training log will like more recognizably S & S again on many days.