SQUID practice 9-2016.

WARMUP = 400 yards

200 mixture of free, free drill, & back
4 x 50 free 25 kick / 25 drill 1:00?

MAIN SET = 2,150 yards

3 x 300 free 70% (i.e., still warming up) 5:00
I should've done this on 5:30 - that would've been 1:40/100, with :30 rest.
3 x 50 kick easy
3 x 200 free 80% 3:30
2 x 50 kick
3 x 100 free 90% 2:00
2 x 50 kick
Coach cut us off after the 2nd 100.

SPRINT SET! = 200 yards
4 x 50 free 100% In on about :35-:38, 1:30

WARMDOWN = 100 yards easy

Total workout = 2,850 yards in ~70 minutes.
I did 2,400 yards. I skipped 3 50s - 2 in the 300s & 1 in the 200s. Then Coach cut off the last 300 yards of the main set. I had a hard time hitting a stride because I pushed too hard on the 300s. This would be a good
2016 cumulative distance = 22,100 yards (12.6 miles).