Doled out piecemeal, and therefore slightly difficult to reconstruct! It is a 90-minute workout and I am pretty certain that we must have done one more set of 3 x 150 than I can exactly remember, otherwise the total yardage is implausibly low....
warmup: drill 100 free/75 back/50 breast/25 fly, 100 swim (350)
8 x 50 on 1:10: first 25 moderate, second 25 fast but with easy arms, fast kick (400)
6 x 75 with odds IM no free (1:30) and evens free (1:20) (but clocks at ends were not coordinated, who knows what we really were doing!) (450)
3 x 150 IM no free on 3:45, 3:40, 3:35 (lots of rest) (450)
3 x 150 pull as 50 back, 100 free on 3:20, 3:15, 3:10 (450)
3 x 150 something unconstructable (450)
3 x 150 free hard on 3:20, 3:15, 3:10 (450) (third lanemate had just left, so remaining lanemate and I split the lane and RACED!)
50 swim with fins (50) (lanemate got a calf cramp so we stopped a few minutes early)
3050 yards total
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