SQUID practice 4-2016.

[angledge]

WARMUP = 300 yards
25 drill free / 25 swim free / 25 back or breast - repeat

FIRST SET = 800 yards
4 x (4 x 50) IM order by 200 (i.e., by sets of 50s)
1, 3: 25 kick / 25 swim
2, 4: 25 drill / 25 swim
:15 rest
The butterfly set was AWFUL.

SECOND SET = 600 yards
2 x 300 broken into 75s
1: 25 fly / 50 free easy
2: 50 back / 25 free easy
3: 25 breast / 50 free easy
4: 75 free swim
:15 rest

THIRD SET = 500 yards
continuous
100 breathe every 3
100 breathe every 5
100 breathe every 3
100 breathe every 7
100 breathe every 3
This set was completely impossible for me. On the breathe every 5s, I did one 5-breath per 25. On the breathe every 7s, I did two 5-breaths per 25. And I tried to do flip turns throughout the 500 for breath control

FOURTH SET = 600 yards
odds: 100 IM :30 rest
evens: 100 swim free focus on form :10 rest

WARMDOWN = 200 yards
200 easy

Total workout = 3,000 yards in ~70 minutes.
I did all 3,000 yards.
2016 cumulative distance = 10,600 yards (6.02 miles).