Super masters swim. I just really love this style of workout - it was a bit naughty of me to swim rather than running, but hopefully I will run later. (I was out all day yesterday for some pleasant but rather tiring family stuff, only got home late, and it was pretty clear that I needed to sleep late rather than get up early enough to run 1.5hr/refuel-digest/swim at noon.) Only thing I do not like about swimming is the pool chemicals - I was sneezing like crazy and still have unpleasantly runny nose....
Warmup: 100 free, 600 in reverse IM order (didn't have time for final 50 of fly, the 100 I did was drill)
3 x 100 as 25 fly on :40, 50 back kick-swim on 1:20, 25 free build on :30
3 x
150 pull on 3:30
3 x 50 back-breast on 1:35
2 x 25 fly all out on :50
:30 rest
3 x 100 free descending on 2:20 (not sure this is exactly right, but 1:58, 1:53, 1:50; 1:56, 1:52, 1:48; 1:57, 1:52, 1:50)
50 cooldown
2950 yards total
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