Gimme Gimme Shock Treatment

Took an unplanned rest day yesterday. Why? I felt I needed it. Just was overly tired and sore. It was my first day off in 2 months.

meal 1 - vega wfo w/coconut water
meal 2 - soysage, taters, mushrooms, onions
meal 3 - lentils & brown rice
meal 4 - clif builder bar
meal 5 - hummus, steamed broccoli, peanut butter

Swim - 400 drill - 100s of switch, catch, shark & hesitate, 4 x 300 (100 as race start, settle into race pace for last 200) on 45 seconds rest. #1 - 5.02, #2 - 5.10, #3 - 5.15, 8 x 25 sprints on 30 second rest - 6 at 18 seconds last two - 19 seconds. 200 cooldown with fins, 100 side kicking switching every 25, 100 streamlined kicking, 100 breaststroke

Run - 3.95 miles. - still slow!

CF wod - Was supposed to be 40 Turkish Getups. I did them for 30 minutes straight i don't know how many reps it was. used a 18lb KB to start and about halfway upgraded to a 26 lb Kettlebell. It's been awhile since i've done these. I should do them more often then are good for my surgical shoulder.

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, strawberries, blueberries, ground flax, mac nuts
meal 3 - tempeh, carrots, potatoes, yellow beans, tomatoes
meal 4 - clif builder bar