It's only rock and roll

Really caught up on sleep last night. It was fantastic. If I could only get that kind of sleep every night.

bike - 5 minutes warmup then 3 x 3 minutes on 1 minute isometric squat hold. I did the 3 minutes on in the hardest gear on the bike. Cadence was low. heart rate was high. I did the squat hold as a wall sit since i don't have clearance for that yet. 3 minute cooldown.
Distance - 3.56


swim 2 x 300 yards of drills - 100 switch, 100 catch, 100 drag, 100 shark, 100 hesitate, 100 fist.

Then 2 x 250 yds - 50 hard - 50 easy. I really liked doing these.
set 1 4.33 - set 2 4.37

then 25 yard ladder of
25 - 21
50 - 46
75 - 1.14
100 - 1.41
125 - 2.11
150 - 2.46
175 - 3.14
200 - 3.48
200 - 3.48
175 - 3.15
150 - 2.47
125 - 2.19
100 - 1.48
75 - 1.20
50 - 53
25 - 22

300 yards of drills to cooldown - 50s of switch, catch, drag, shark, hesitate and fist.
All done on 20 seconds rest. It was a tough wod but I liked it. Times are still a little slow to what I was swimming before the surgery.

meal 1 - vega wfo w/coconut water
meal 2 - clif builder bar
meal 3 - 3 blueberry zone muffins & steamed broccoli with hummus (small)