SQUID practice 7-2016.

WARMUP = 700 yards

300 free 50 drill / 25 swim
2 x 100 flutter kick 25 stomach / 25 left side / 25 back / 25 right side
2 x 100 pull free (We didn't finish this. I think I did a 50 before we had to hold up.)

FIRST SET = 300 yards
4 x 75 free K/D/S by 25 :10 rest

SECOND SET = 1,350 yards
10 x 125 free middle 75 fast 2:20
100 easy free

We started doing the 125s on 2:00, which was damn near impossible. I would like to try that set on that interval again some time.

THIRD SET = 450 yards
6 x 75 25 free / 25 non-free fast / 25 free 1:30
I did 2 x IM order

WARMDOWN = 200 yards

Total workout = 3,000 yards in ~60 minutes.
I did all 2,800 yards (didn't get a chance to do the last 150 of warmup, skipped a 50 in the second set).
2016 cumulative distance = 16,500 yards (9.38 miles).