SQUID practice 12-2016.

This was a good workout - not that it was a lot of yardage, or that I was particularly fast. But I didn't really feel like doing it when I got in, & instead of jaking out of a lot of reps, I did the reps & really focused on making my stroke as efficient as possible. By the end of the workout, my freestyle felt really smooth & long. It was nice.

WARMUP = 500 yards

300 swim free (I did 50 free / 25 drill)
100 kick free
100 pull free

FIRST SET = 300 yards

6 x 50 1:00
odds: breathe every third stroke
evens: 25 finger drag drill / 25 catch-up drill

SECOND SET = 2,200 yards

8 x 150 free 2:30 middle 50 fast
200 kick middle 100 fast(ish)
8 x 25 free BREAKOUT! :40
8 x 75 free 1:20 middle 25 fast

WARMDOWN = 200 yards

Total workout = 3,200 yards in ~85 minutes.
I did 3,150 yards (I skipped a 50 in the 75s).
2016 cumulative distance = 31,075 yards (17.7 miles).