1000 - 2 x 500's kick with fins
1000 - 1000 free nice and strong stokes (get under 14:00)
Got 13:20 something
1000 - 10 x 100's free on 1:30
2000 - 10 x 200's free on 3:00
1000 - 20 x 50's free sprint on 1:00 (get all under :35)
600 - 300 free, 200 kick, 100 drill
200 sprint (get under 2:25)
1650 - 1650 free get time under 22:30
Got 22:29 Amazing that I cut it so close. By this time I was beat!
350 - 7 x 50's odd back, evens free on :55
1000 - 4 x 250's descending breathing - 1st set bilateral (every 3rd stroke), 2nd set every 4th stroke (rotate which side to breathe on every 25 yards), 3rd set every 5th stroke, 4th set every 6th stroke (rotate which side to breathe on every 25 yards)
About halfway through the third set I had to cheat every once in a while and the fourth set was a disaster. Sure makes a big difference when you have to prolong the amount of oxygen you're used to getting. But just like anything else, if you work on it, you get used to it.
900 - 3 x (3 x 100's descending on 1:30) Paddles, buoy and ankle strap.
I was amazed how kick butt I did on these. My easy sets I was getting around 1:18 on. Moderate around 1:13 and on the fast around 1:10
12,000 Yards total
What a great workout. My shoulders started aching just before the 1650 and it didn't get bad. Just tired. Didn't get the "low oil" light on my display.