First marathon swim (in the pool) post surgery

This morning I went to Layton Surf N' Swim at 7am and did the following:

2000 free
2000 finger paddles
2000 free
2000 no strap finis paddles
2000 free
1000 large paddles
1000 - breast/back by 100s
600 kick with fins

12,600 yards  (7.15 miles) in 3:45

Shoulder was getting a little touchy so I took it really easy on the last 1600 yards.

I'm very happy with this nutrition guidelines, and exercise routine that Cameron Brown, at Evolution Personal Training has me on.  The results are overwhelming.  Since my first weigh in, and body fat testing on December 1st, I've lost over 21 pounds of fat, and gained nearly four pounds of muscle.  That's a decrease of 8% in body fat.  From 25.97% down to 17.99%  In less than a month!

That's going from Below Average to Well Above Average!  Here's the standard.  I'm not done.  I want to get down to 190 pounds and I weighed in yesterday at 211.  At this rate I should reach that by the end of February.  I'd love it if I could get my BF down to under 12%  Cameron is kicking out butts and we're working hard and making good changes in our lifestyle to be healthier.  I'm inspired.