We were all kind of tired today, but all wanted at least 3000 yards......while this couldn't really be considered distance, it was for those of did it.  No real intervals, just wanted to keep everything long and strong and strong and keep time between sets to a minimum. 

Warm up: 600 choice (mix of swim, stroke, kick)

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3 x 100's  Free OR IM  Fastest interval

50 Easy

200 Pull, 100 Kick, 200 IM (drill/swim by 50), 100 stroke  x  4

We did the above more or less IM order by full sets of 4 for stroke and kick

3350 Total yards