SQUID practice 6-2015.

WARMUP ~ 500 yards
10 minute free swim workout.

FIRST SET = 400 yards
8 x 50 25 kick / 25 swim all free :10 rest

SECOND SET = 750 yards
3 x 250 free :30 rest

THIRD SET = 200 yards
4 x 50 kick IM order by 50 1:05 in 1:15 out, more or less

FOURTH SET = 800 yards
4 x 200 free 3:30

FIFTH SET = 200 yards
4 x 50 kick IM order by 50 1:05 in 1:15 out, more or less

SIXTH SET (includes WARMDOWN) = 750 yards
5 x 150 free :30 rest
(Last two reps were my warmdown.)

Total workout = 3,600 yards in ~90 minutes.
I did 3,550 yards (I didn't have time to finish the last 150 before we had to get out).
Cumulative distance with the SQUID = 15,300 yards (8.69 miles).