SQUID practice 2-2016.

WARMUP = 300 yards
25 drill free / 25 swim free / 25 back or breast - repeat

FIRST SET = 600 yards

8 x 25 free sprint from the middle of the pool - turn drill :10 rest
8 x 50 free focus on turns :55

SECOND SET = 500 yards
10 x 50 1:00
odds: sprint 25 / easy 25
evens: easy 25 / sprint 25

200 free breathe every 3 / breathe every 5 by 50 = 200 yards

THIRD SET = 500 yards
5 x 100 free 1:50 (in on 1:35, :15 rest)
1: easy 50 / sprint 50
2: easy 25 / sprint 50 / easy 25
3: sprint 50 / easy 50
4: easy 25 / sprint 50 / easy 25
5: easy 50 / sprint 50

200 free breathe every 3 / breathe every 5 by 50 = 200 yards

FOURTH SET = 500 yards
Five times through:
25 fast breakout :05 rest
25 fast finish :05 rest
25 with only 2 breaths :05 rest
25 easy :10 rest

WARMDOWN = 0 yards

Total workout = 2,800 yards in ~60 minutes.
I did 2,750 yards (skipped one 50 in one of the breath-control 200s).
2016 cumulative distance = 5,050 yards (2.87 miles).