SQUID practice 8-2016 (with a GREAT set).

WARMUP = 750 yards

300 free K/D/S by 25
4 x 50 kick IM order by 50
100 free drill - I did 25 royal wave / 25 closed-fist / 25 thigh brush / 25 piano brush
6 x 25 choice :35 - I did 2 x fly / back / breast
odds: build easy -> sprint
evens: diminish sprint -> easy

THE ONE AND ONLY SET = 2,600 yards

I am guessing at most of the intervals. This is a ladder set - we did the whole thing, then started right at the bottom & went back up. Yes, we did the last pair of 125s twice.

125 free 2:20
125 IM double up on your worst stroke 2:20 (down fly / up breast)
75 stroke 1:30 (down back / up breast)
75 free 1:10
175 free 3:00 (should've been more like a 3:15, needed more rest)
175 free 3:00
100 kick 2:00
100 kick 1:50
50 best stroke (down free / up back) 1:10
50 worst stroke (down fly / up breast) 1:10
125 free 2:20
125 IM double up on your best stroke 2:20 (down free / up back)

WARMDOWN = 200 yards

Total workout = 3,550 yards in ~80 minutes.
I did 3,200 yards. I skipped a 25 in each of the 125s in the middle of the set. And we didn't have time to do the last two 125s.
2016 cumulative distance = 19,700 yards (11.2 miles).