SQUID practice 17-2016.

WARMUP = 400 yards

400 mixed free/back with some drills

FIRST SET = 300 yards

12x25 :30
odds: kick as far as you can off the wall, then freestyle
evens: stroke (I did IM order by 25)

SECOND SET = 1,800 yards

1-3: free 2:40
4-6: IM (no free) 3:20
7-9: kick (I did a mix of free, breast, & back - no board) 3:20
10-12: free 2:40

THIRD SET = 300 yards

100 easy free
8x25
odds: sprint free :25
evens: easy free :30

WARMDOWN = 200 easy free

Total workout = 3,000 yards in ~75 minutes.
I did 2,900 yards.
2016 cumulative distance = 43,975 yards (25.0 miles).