Nerd in me came up with this workout where you start with a 100 yards and double it four times, and then do it twice through:
6,200 yards - 2 x (100 easy, 200 IM, 400 kick with fins, 800 - (4 x 200s Choice), 1600 pull strong)
Body is feeling the effect of not taking Glucosamine/Chondroitin. Shoulder joints aren't happy with me. I've been eating total crap the past couple days. Repented, and on the path back to full fellowship with my Nephite body.