3200 (22700/194400)

200 swim (warmup)
150 kick (warmup)
6 x 50, odds fast kick, evens kick down, swim back on 1:20
4 x 150 pull, 100 DPS, 50 fast
200 free smooth
2 x 100 free fast (avg. 1:30)
200 free smooth
4 x 50 free fast (avg. :42)
200 free smooth
8 x 25 free fast (avg. :17)
200 free smooth
8 x 25 free, V sprints (25 easy/fast, 25 fast/east, 25 build, 25 sprint x 2)
300 pull (warmdown)
50 kick (warmdown)

Total: 3200

I loved this sprinting this morning! At first I had a feeling it would be another fail day with Vicki and Alex in the lane, but I can generally sprint faster than Vicki, so I swam second instead of last in the core part of the workout and it felt really nice to be able to keep up and turn in some good times. :) Swimming = win today.