SQUID practice 3-2016.

WARMUP = 450 yards

25 drill free / 25 swim free / 25 back or breast - repeat

FIRST SET = 600 yards

8 x 25 free hard pushoff, hard finish :35 (in on :25, :10 rest)

8 x 50 free build by 50 :55

SECOND SET = 600 yards

6 x 100 1:50
1st flipturn - breathe on second pull after turn
2nd flipturn - breathe on third pull after turn
3rd flipturn - breathe on fourth pull after turn (HARRRD to do!)

THIRD SET = 600 yards

8 x 75 free
1st pushoff - 3 butterfly kicks before surfacing

2nd pushoff - 5 butterfly kicks before surfacing

3rd pushoff - 7 butterfly kicks before surfacing
I couldn't do this set very well. I did open turns & still had trouble doing 7 kicks on the last pushoff.

WARMDOWN = 300 yards
3 x 75 IM stroke only :30 rest
1 x 75 free easy

Total workout = 2,550 yards in ~60 minutes.

I did all 2,550 yards.

2016 cumulative distance = 7,600 yards (4.32 miles).