The Labours of SwimStud

Well not quite but I forgot my Jammer today and had to go in wearing my baggies!
IT was a good workout as I did some hard kicking but boy oh boy it left me gasping for breath.

50 BR EZ
3 x 50 FR EZ
12 x 25 K 1:00 No fins did them thusly:
FFFFMMFFMMFF (F= fast M = moderate)
3 x 100 FLY K w/Fins 20 RI. I did these slow and focused on the hip thrust forward and I felt it in my abs. It's almost is a hybrid kicking/core drill for BR and FLY

2 x 100 FR Snorkel and fins
2 x 100 FR Snorkel, paddles and fins
50 FR Paddles and fins!
I did these swim drills focusing on rotation and a still head.

After work I did 40 mins on the elliptical at HR > 146...sweated like a pig!
4 x 20 slow squat thrusts on the yoga ball. PAIN!