A good ache?

A solid swim this morning, with a wide variety of efforts. For the most part, I felt pretty good, but sitting here now a few hours later I can really feel it in my shoulders and back. I felt like I was swimming pretty well, except for the first time through the 300 race pace set. I'm not sure why things fell apart, but they did. When I made the second attempt, I was able to keep my form together much better, and the times reflect it. Now I take it relatively easy and crush dreams Sunday morning.

Swim: w/u -200m each free, non-free, pull
4x50 free, descending, 10"
4x50 as 25 free sprint/25 ez breast, 1'
500 ez pull, 1'
4x50 as 25 free sprint/25 ez breast, 1'
100 ez non-free, 30"
400 pull w/paddles, 1'
100 ez non-free, 30"
300 free, goal race pace, 1' (5:30)
100 ez non-free, 30"
300 free, goal race pace, 1' (5:12)
100 ez non-free, 30"
c/d - 100 each ez pull, ez non-free
Total: 3300m

Run: 2.5 miles, ez