SQUID practice 11-2016.

WARMUP = 400 yards

I did a mixture of free, free drill, & back.

FIRST SET = 400 yards

8 x 50 free 25 kick/25 drill ~1:10

MAIN SET = 2,350 yards

All 50s are free:
12 x 50 every 4th 50 hard 1:00
150 kick (I did back/breast by 25)
9 x 50 every 3rd 50 hard 1:05
150 stroke (I did back/breast by 25)
8 x 50 every 2nd 50 hard 1:10
150 choice (I did free)
6 x 50 from the blocks, all out

WARMDOWN = 100 yards easy

Total workout = 3,250 yards in ~70 minutes.
I did 3,200 yards (I skipped a 50 somewhere).
2016 cumulative distance = 27,925 yards (15.9 miles).