I got a good portion of this workout from Peter Hojczyk.
1000 - 4x4x4
2250 - 15 x 150s, broken down as follows
5 x 150 free on 2:30
5 x 150 IM orderon 2:45
5 x 150 kick with fins on 3:00
1000 - 10 x 100's free descend 1-5 on 2:00 (under 1:25, 1:20, 1:15, 1:10, 1:05)
1000 yards strong (13:42)
500 - 5 x 100 IM's on 2:00
50 easy
5800 yards total
I had one more set of 5 x 150's pull but for some reason I totally spaced them. So I got less yardage than I wanted, but it worked out cause I was almost late for work as it was.
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