1000 - 4x4x4
1000 - 2 x 500's kick with fins
2000 - 10 x 200's pull on 2:45
1000 - 10 x 100's free on 1:30 (Banked 10 seconds at the end)
What is "bank"? If you do a set on 1:30 and feel like leaving a little early, say five seconds less rest than prescribed, you "bank" that 5 seconds to be used later if you feel like taking just a little more rest. This gives me the option of working harder and then not feeling guilty if I am unable to maintain the killer pace and take a little more next time. The goal is to bank as much as possible by the end of the sets without "flying and dying". I've not heard of this before, but thought it might be a fun little thing to try, which it was.
300 - 100 breast, 100 back, 100 free
5300 yards total
Rewarded myself with 10 minutes in the steam room afterwards, man that was so good for my sinus'!