500 - 500 free warmup
1000 - 50 one arm, 100 free, 150 IM no fly, 200 free strong (and back down) @ :15 rest
1000 - 10 x 100's build up (first 25 EZ, last 25 sprint) on 1:40
500 - 10 x 50's (even - free, back odd - fly, breast) with 10 gutter ups on every east end of the pool.
3000 yards total
The edge of the deck is 1 meter from the water so getting up to a chin up position is pretty good. In other pools it would have to be a up and out type thing like a push up. At Layton, if you can get up to chin up level, your fine. This meant I did 100 chin ups and at the end I was tired and my sternum was rubbing the tile and getting irritated, my top of my right foot was used to help cushion the downward movement and when I got out of the pool looked down and my toe was bleeding.
Good workout.... not a ton of yards, but getting in the pool is half the battle.