The Labours of SwimStud

Arrived at the pool about 5:05am, and got in by 5:15.

400 Fr/Non FR by 100 on 8:00 did Back for Non Fr
2 x 300 IMO Drill/Kick/Swim on 5:00
4 x 150 FR 2:30 I was coming in around 2:00
8 x 50 IM transition 1:00
4 x 100 IM 2:00 went 1:35 and 1:40
2 x 200 Kick/Swim Ch by 50 did some stroke not full fly!
4 x 50 swim down.

Late morning stretch off:
4 x 50
12 x 25 K :45 every 4th AFAP
4 x 50 Pull Snork and Fin
4 x 50 Swim Snork
4 x 50 No Gear as follows:
50 Fr
2 x 25 Fly b/c my stroke felt crappy earlier
50 Fr
25 Fly
25 DAB

After shift I hit the elliptical for 40 HR>140, and then did leg press, bench press and pull downs before a bit of yoga ball.