KB Swings, Sprints

12min on the minute perform
10 KB Swings - 2 Pood
60 yard sprint

I was averaging roughly 27 to 30 seconds per interval.  I screwed up my splits.  The only time I have felt good for the last 5 or so days is after workouts.  I hurt all over and I am not recovering.  I am eating pretty decent and I am back up to 196lbs.  My right arm bicep bracialis hurt almost the entire length of the muscle and my left arm is hurting now.  I am freaking falling appart.  I took most of the fall off and the arm did not get better so time off is not the key but something has to break.  Obviously I what I am doing is irritating the crap out of it.