SQUID practice 14-2016.

WARMUP = 400 yards

All free:
200 swim
50 kick
25 scull
50 kick
100 build
25 fast

MAIN SET = 1,950 yards

3 x 100 free 1: 1st 50 fast, 2: middle 50 fast, 3: last 50 fast 1:45
6 x 75 odds: breathe every 3, evens: breathe every 5 1:45
9 x 25 odds: build free :30, evens: kick back :50
75 easy free
3 x 200 odds: free, evens IM 3:10 (?)
6 x 50 build free 1:00

WARMDOWN = 200 yards

200 free easy

Total workout = 2,550 yards in ~65 minutes.
I did 2,500 yards (I skipped a 50 in the 200s).
2016 cumulative distance = 36,575 yards (20.8 miles).