Swimming may not have been such a great idea. After hitting the gym and then running going to swim was just painful! I cycled the 2 miles to the pool and was just exhausted before even getting in the water.
warmed up about a 300. really did a 50 at a time with some wall time in between.
warm up set:
200 IM kick
200 IM Pull
200 IM 25 drill / 25 swim
I don't remember the intervals.
3x50's choice on 50. did them backstroke.
3x100's IM on 1:40
3x150's 100 back / 50 free. i think on 2:30
then some extra rest
3x50's back on 50
1x200 IM on 3:40
3x150's 100 breast/50 free on 2:45
them some extra rest. damn lot's of breaststroke
3x50's breast on 55
2x100's im on 1:40
2x150's 100 fly / 50 free
doh...i was cramping up! and we ran out of time so that was it for me. 3,400 yards!