I almost talked myself out of going, but I am glad I did not - it was very enjoyable. Both my running and swimming feel slow but strong recently - it is a good base, anyway.
Warmup: 200 free, 100 back, 100 kick
First set: 12 x 50 (first 4 on 1:00, second 4 on :55, last 4 on :50 - I cannot make that last interval, I did them on :55)
We renegotiated intervals for the next set - Coach E. wanted 1:55 and descending, but lanemates and I were in agreement that it was considerably too fast! In fact one reason our Saturday swims are often chaotic is that even the faster swimmers have trouble making the intervals - this was perhaps a bit slow for the ocuple fastest guys, but it had a much smoother and better-organized feel than usual as we all stayed at the right places on the clock...
Second set: 12 x 100 as 3 sets, descending 1-4 on 2:05, 2:00, 1:55, 1:50, with 1:00 rest between sets
Easy 200 swim down
2400 yards total