SQUID practice 22-2016.

WARMUP = 400 yards
400 free 25 D/50 S

MAIN SET = 1,750 yards

6 x 75 K/D/S free :20 rest
2 x 100 pull free (can't remember the interval)
20 x 25 K/D/build/fast by 25s, repeat 5 times, choice :40
4 x 75 K/D/S IM order by 75 3:00 (should have been 2:40)
3 x 100 free descend 1-3 2:00

WARMDOWN = 150 easy

Total workout = 2,300 yards in ~60 minutes
I did 2,250 yards - I cut one 50 in the final set of 100s.
2016 cumulative distance = 55,850 yards (31.7 miles)