Did 1000 free before Masters, and Randy came up with the workout. It was geared towards OW swimmers, due to the nature of stopping and starting in the middle of the pool. Supposed to simulate a stop for feeding. However my fuel was on the wall. I needed a platform or something in the middle of the pool to really simulate taking a feed in open water. However, the sets were too fast for me and I actually only was able to get rest on about 20% of the sets, so it didn't matter anyway.
500 warmup - 125 free/back/breast/one arm fly
4300 - 4 sets of....
(12.5, 4 x 25, 50, 4 x 75, 100, 4 x 125, 12.5 on :15, :25, :50, 1:15, 1:40, 2:00, 1:00)
All mixed with kicking, back, breast, free, one arm fly.
By the end of this I was so wasted and my arms were like putty. My form was total crap and I needed to get caught up on things at work, so I left at this point. Next Monday during President's day I'm planning to do 20 miles, so that should make up for today.
5,800 yards total in 1:55