SQUID practice 3-2015.

[angledge]

WARMUP = 1,100 yards

300 EZ mix of free swim, free drill, & backstroke
200 swim / 200 kick / 200 pull / 200 swim all free, :30 rest between reps

FIRST SET = 400 yards

8 x 50 25 kick/25 swim odds IM, evens free :20 rest

SECOND SET = 400 yards

4 x 100 kick mix of free/breast :30 rest
I was VERY careful kicking breastroke, but the groin muscle I pulled last week felt OK.

THIRD SET = 450 yards

6 x 75 25 swim/25 drill/25 swim all free :20 rest

WARMDOWN = 400 yards

2 x 200 easy free :30 rest

Total workout = 2,750 yards in ~90 minutes.
I did 2,750 yards.
Cumulative distance with the SQUID = 6,250 yards (3.55 miles).