Having only swam once in the past two weeks makes me really out of shape. I've also gained alot of weight cause of the poor snacking decisions. So I'm back at it with a new resolve. I noticed the warm up was particularly difficult and the kicking with fins I had major cramps in the arch of my foot after only 200 yards. This was definitely not a good workout:
1000 - Free Warmup (14:45)
1000 - 100 fly kick, 100 free kick, 100 fly on back, 100 back, 100 Free with fins - Do again but this time with no fins.
1000 - 10 x 100's free pull on 1:30 (Got progressively slower on these)
200 - 200 IM
3200 Yards total