3200

300 swim / 200 kick (warmup)
2000 continuous

200 free
100 backstroke kick
100 free
50 back kick
50 free
--
200 back
100 free
100 back
50 free
50 back
--
200 pull
100 drill (catchup)
100 pull
50 drill (fist)
50 pull
--
200 kick
100 free
100 kick
50 free
50 kick

3 x 100 free from middle (4 flipturns)
4 x 50 kick
4 x 50 kick w/fins (-10 seconds interval)

Total: 3200

Broken sleep again last night. I really need to go to the store and get some Sudafed. My sinuses are going nuts lately.

Anyway, this was our distance day (as you can tell by that 2000 set up there). We got to choose our own patterns for those 4 x 500 sets, but they had to be 200/100/100/50/50 where the 200, second 100, and second 50 were the same, and the first 100 and first 50 were the same. There were no rest periods at all, outside of whatever time it took to get a board or a buoy or whatever. As expected, I was about 400 yards behind everyone, so I did my last set with fins to try and catch up.

The 300 free (I'm pretty sure everyone else did more like 500 here, since I was still finishing the previous set) after that was fun. We started in the middle of the pool and swam 100, doing flipturns on the walls and then making sure we were streamlining at least to the flags (adding dolphin kicks if we wanted). My flipturns still suck since I have issues breathing out when I'm doing the turn and I tend to get water up my nose, but it was really good practice. I was actually just thinking the other day I wanted to practice some of those in stroke clinic next week.

The last two sets were just kicking, and I did mine on my back. We were supposed to find an interval without fins that we could make with about 5 seconds rest between 50s. My interval ended up being about 1:25. Then we were supposed to do the next four 50s with an interval ten seconds faster (so 1:15) with fins on. Except I can do a 50 with fins in about :45, so I did more like :55 so I wouldn't have so much rest.

I can not seem to get warm today. I started getting goose-bumps in the pool after the kick set at the end and I haven't warmed up since. Brrr.