Hammering it out

I have never taken more than 2 days off at a time this is a first. When I first got in my right shoulder, left elbow, right knee and bad back were all painful.

After the warmup I was actually feeling much better everywhere except the lower back which is always a problem.

500 choice

3 x (3 x 50)
R1 = 25 scull + 25 torque drill @ 1:15
R2 = 50 tempo kick @ 1:15
R3 = 50 swim, descend to 200 pace @ 1:00 went 47, 44, 39

100 EZ

8 x 25 burst + cruise, fast hands drills @ :45
100 EZ
8 x 25 burst + cruise, kick @ :45
100 EZ

w/zoomers Back:
25 AFAP + 75 EZ
50, broken + 150 EZ
75, broken + 175 EZ
100, broken + 150 EZ
R1 = break for :10 @ every 25, the 75 & 100 are @ 100 pace held :18's on the 25's

w/zoomers Free:
25 AFAP + 75 EZ
50, broken + 150 EZ
R2 = break for :15 @ every 25, the 75 & 100 are @ 100 pace held 15's on the 25's
250 EZ

Total 3050 yards