The Labours of SwimStud

I'm getting a lot of niggly pains: tight back, ankle tweak, shoulder a bit grumpy....so I'm being cautious and watching technique.
Today I did one of Fort's...mostly b/c it is too late to write something reasonable at 10pm.
Also, Fort's workouts are working for me.

Warm up:

400 swim
300, alternate 50 drill 50 kick
4 x 50 double torque drill w/paddles @ 1:30
100 scull

50 EZ

Main Sets:

12 x 50 @ 1:15
25 up tempo free + 25 cruise
VK until next interval
50 EZ
I thought I'd end up bailing on this but I found I got better at the VK as it went on...

2 x (5 x 100)
1 = 75 strong @ 200 pace + 25 EZ @ 2:00/2:15
2 = 50 fast @ 100 pace, break :5, 25 fast @ 100 pace, 25 EZ @ 2:00/2:15
3 = EZ @ 3:00
4 = 75 strong @ 100 pace + 25 EZ @ 2:00/2:15
5 = 100 AFAP kick @ 2:00/2:15
100 EZ after each round @ 3:00
I did round 1 with a MoFo as become more Fort-like, then did Free on round 2 sans fins.

I know you're asking "why are you using a MoFo when you have ankle aches and a tight back?"

Thought I'd add my somewhat typical Wednesday Dryland routine here.
Weights
Pull-ups 2 x 8
Chin-ups 2 x 8
DB Squat 70lb, 2 x 15
DB Bench 60lb, 2 x 12
DB Decline Fly 25lb, 2 x 15
Leg Press 300lb, 2 x 30
Box--jump/ Altitude drop combo w 8lb med ball, 1 x 10
Step up-altitude drop-streamline jumps, 5 x left leg step, 5 x r leg step
Crunches 1 x 20
Reverse Curls 1 x 20
Stretches