Notes
Warm Up: 200 free/100 pull/100 stroke (not free)
45 min. swim--
10 min. long & strong, 5 min. pick up pace--think 1:25 pace, 10 min. long & strong--bring your pace down a notch, 5 min strong pace (1:25 ish), 10 min. pull free long & strong, final 5 minutes is play around with different breathing patterns (every 50 you swim, change the patter from the 50 before)
400 wu
680
340
680
340
640
300
for total of 3380 yds overall in 1:31 pace.
I felt decent on this, but also was not pushing it as hard as I have some other swims.