SQUID practice 6-2016.

WARMUP = 350 yards

25 drill free / 25 swim free / 25 swim breast or back - repeat for 150 yards
25 kick free / 25 drill free / 25 swim free - repeat for 150 yards
25 scull free
25 drill free

FIRST SET - PYRAMID! = 2,250 yards

8 x 25 stroke (2 each IM order) :10 rest (about :30 for fly & free, about :35-40 for back & breast)
50 free DPS
4 x 50 2 each of your two worst strokes (I did fly & breast) :15 rest
50 free DPS
4 x 75 odds: 25 free / 25 stroke / 25 free (I did fly)
evens: 25 stroke / 25 free / 25 stroke (I did back on #2 & breast on #4)
:15 rest
100 free DPS
4 x 100 IM :15 rest
100 free DPS
4 x 75 odds: 50 stroke / 25 free (I did back on #1 & breast on #3)
evens: 50 free / 25 stroke (I did fly)
:15 rest
100 free DPS
4 x 50 2 each of your two best strokes (I did back & free) :15 rest
50 free DPS
8 x 25 stroke fast (2 each IM order) :10 rest
--- I did this for my warmdown - all fairly easy free

WARMDOWN = see above.

Total workout = 2,600 yards in ~60 minutes.
I did all 2,600 yards.
2016 cumulative distance = 13,700 yards (7.78 miles).