As far as St Thomas, make sure you take an afternoon on Magens Bay. Nicest beach on the island. Just make sure there are no cruise ships in port that day.
Take a ferry from Red Hook to St John (not St Johns!!), Rent a jeep and visit the north shore beaches in succession-Hawksnest, do the underwater snorkel trail on Trunk Bay, Cinnamon Bay and the ruins, and swim with turtles on Maho Bay. If you're a serious snorkeler, go north to Leinster Bay and swim Waterlemon Cay (watch out for the swift currents). Walk the Annanberg ruins and head back to Cruz Bay. If you want to have fun, sneak into Caneel Bay Resort.
Stop into Woody's for a couple of cold ones in Cruz Bay. If you are traveling with someone special, you can have a nice meal at Asolare. If you're solo, have all you can eat barbecue at the Barefoot Cowboy overlooking Cruz Bay (Tuesdays and Thursdays). Spyglass is good for dinner and drinks too.
If you don't won't to bother, take a half day sail on the Kekoa, nice catamaran.
If you have the time and money, take a ferry to Virgin Gorda and visit the Baths, you'll need a passport. It's worth the day.
I'll be on island in July on the Coral Bay side
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