Gords' original

Yes I finally came up with my own workout, that didn't consist the same old stuff that I normally do when I'm unprepared. Last night I was in bed and found a piece of scratch paper and jotted down this workout:

1000 warmup - 600 free (tempo trainer set at 60bpm), 300 free (tempo 65 bpm), 100 free fast (72 bpm)

focus on long strong strokes

1200 - 12 x 100's - 4 Normal @ 1:30, 4 Drill at 1:45, 4 build at 1:30
1600 - 4 x 400's on 6:00

Think about hand entry and spreading fingers just a bit. Noticed that there alot less bubbles, the catch and pull was more efficient. Was able to get all these on 5:30 or slightly faster.

1400 - 4 x (200 Free on 3:00, 100 Back no rest, 50 kick)
1000 - 1000 free faster than yesterday (5 seconds faster (13:37))
400 - 4 x 100 IMs descending on 2:00 (1:30, 1:28, 1:25, 1:18)
200 Grandpa swimming
100 sprint (1:05)

7100 yards total