SQUID practice 8-2015.

I didn't go skiing today because the ankle I smashed at the last swim practice did not feel good inside a ski boot. So... I went to swim practice instead! Swim practice, & then brunch at Waffle Brothers. Mmmmm, brunch after swim practice is the BEST.

WARMUP = 500 yards
500 easy swim

FIRST SET = 250 yards
5 x 50 free 25 kick no board / 25 swim focus on body position 1:00

SECOND SET (name game) = 300 yards
4 x 75 free / stroke / free
Each person in the lane took turns telling the others their name & picking the stroke for the second 25.

THIRD SET = 300 yards
3 x 100 IM
1: hard 25 fly, :05 rest, finish the rest of the IM
2: the hard 25 was backstroke, followed by :05 rest
3: the hard 25 was breaststroke, followed by :05 rest

FOURTH SET = 400 yards
8 x 25 IM order by 25 :10 rest
1 x 200 IM

FIFTH SET = 450 yards
6 x 75 choice (I did free / breast / back x 2)
odds: kick / swim / kick by 25
evens swim / kick / swim by 25
:10 rest

SIXTH SET = 200 yards
4 x 50 IM order by 50 build :10 rest

SEVENTH SET = 800 yards
1 x 200 free :10 rest
2 x 100 free :05 rest
4 x 50 free :50
8 x 25 free :30

WARMDOWN = 100 yards
100 easy swim

Total workout = 3,300 yards in ~100 minutes.
I did all 3,300 yards!
Cumulative distance with the SQUID = 21,450 yards (12.2 miles).