1000 - 4-4-4
3200 - 4x800 1 = pull w/ buoy (other equip optional), 2 = fins swim, 3 = alternating 100 fast, 100 normal, 4 = strong :30 rest
100 - 100 warmdown
The last set of the 800's I wasn't confident that I could go real strong, but just before starting the last 800, some high school kid on Christmas break got in and was doing 400 IMs and was trying to pass me. I kept him off me, so that forced me to go strong. Nice.
Merry Christmas. I'll get back in the water on Boxing day real early and go for 12k.