SQUID practice 19-2016.

Hey hey, I made it to all three practices this week!

WARMUP = 500 yards
100 choice (I did free swim & drill)
50 kick back
200 build free
50 free fast
100 reverse IM
This? Was a terrible warmup.

FIRST SET = 750 yards
6 x 75 mostly free:
1-3: 50 free / 25 stroke 1: stroke on 1st 25, 2: stroke on 2nd 25, 3: stroke on 3rd 25
4-6: all free 1: fast on 1st 25, 2: fast on 2nd 25, 3: fast on 3rd 25
12 x 25 all free:
1-6 :30, 7-12 :25

SECOND SET = 750 yards
5 times: 1 x 125 then 1 x 25
125s: 1-4 IM plus an extra 25 of one stroke, 5 all free w/1st & last 25s fast
25s: kick, scull, 3 breaths, 2 breaths, 1 breath :10 rest

THIRD SET = 100 yards
Relays! 4 relays, each member swam a 25. I did a 25 fly sprint & it felt AWESOME!

WARMDOWN = 200 free easy
Total workout = 2,300 yards in ~55 minutes
I did all 2,300 yards.
2016 cumulative distance = 49,300 yards (28.0 miles)