SQUID practice 16-2016.

WARMUP = 650 yards

300 choice (I did free, 50 drill / 25 free)
200 pull
100 kick (I did IM)
50 scull

FIRST SET = 450 yards

3 x 25 free :30
75 stroke (I did IM-free) 1:15
3 x 25 stroke (I did IM-free) :30
75 free 1:15
3 x 25 stroke (I did IM-free) :30
75 IM-free 1:15

MAIN SET = 700 yards

150 free breath control increasing by 50 2:15?
2 x 75 1 pull off wall before breathing, then 2, then 3 1:15?
3 x 50 stroke in IM order 1:00
10 x 25:
1-3 free descend by 25 :30
4 kick back :45
5-7 free descend by 25 :30
8 kick back :45
9-10 free HARD :45

We were supposed to do this set twice, but we didn't have anywhere near enough time.

WARMDOWN = 200 yards easy

Total workout = 2,000 yards in ~55 minutes.
I did 2,000 yards.
2016 cumulative distance = 41,075 yards (23.3 miles).