600 free warmup
400 - 4 x 100's touch and pull w/finger paddles
3 x (4 x 100's free (r1: on 1:30, r2: on 1:25, r3: on 1:20), 200 back, 6 x 50's (r1: kick, r2: desc 1-3, r3: 2 fast, 1 ez (twice))
I was holding 1:15 on these and felt great! On the last set, I did pull them, and held 1:10400 - 4 x 100's hypoxic breathing
Then did my own thing:
400 kick with fins
2000 pull big paddles
1000 pull finger paddles
500 free strong no paddles
500 PT paddles
10,100 yards total in 3:00
Shoulder was a bit more touchy than normal, but nothing major. Got through it without too much discomfort. Nothing that a little Vitamin-I can't take care of.
Tomorrow I am in charge of bringing the workout. Will probably just go dig up a nice one that JGal gave me a couple years back.