Strength Training and Dryland Workouts

Began at 5 am with 3000 yards of IM work:
Warm Up
600 FR/Non FR by 100.
I did K, BK, BK
Main
2 300 IMO K/D/S on :500
3 x 200 on 3:30
4 x 100 IM 2:00
5 x 50 1:00 Odds:FR / Evens:Choice Did FR,BR,FR, BR,FR
6 X 25 :30 Odds: FR/Evens Non-FR Did FR, BR x 3
Cool
2 x 100 Pull: Snorkel, Paddles & Fins
4 x 50 swim Snorkel only.

Late Morning Cruise:
4 x 50 FR
12 x 25 K :45 4, 8 AFAP did 11 & 12 as a fast 50.
3 x 100 K with fins :20RI Did FR, FR, FL
4 x 50 Pull Snorkel, Paddles & Fins
4 x 50 Snorkel & Paddles
4 x 50 Pull Snorkel.
4 x 50 No Gear

After Work:
40 mins elliptical HR >120
Leg Press
Pull Downs
Pullovers
Bench Press
Yoga Ball abs and hyper extensions.

Coached team and taught swim lessons.