After a long rest

Yesterdays practice really took it out of me and despite a great nap and a good night of sleep I was tired this morning. Some coffee and breakfast helped enormously and despite feeling run down I had a really good weights and dry land workout today.

Weights
10 minutes on stationary bike. Heart rate to 145
3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
10 minutes on stationary bike. Heart rate to 145
3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
10 minutes on stationary bike. Heart rate to max
4x:30 on ski machine. 4 of use took it in turns to do 30 seconds afap on the ski machine working triceps

Pool setup LCM
400 free with snorkel
6x50 catchup on :50
300 easy

My mum and dad are out visiting and I met my dad at the pool and the we went to Starbucks for a coffee after workout which was a really nice Father's Day treat.