4000yds, 1:25:00, started out kind of blah, blah but when I got about half way done I felt much better and faster. Thinking of changing up a bit by using paddles and doing a force workout for friday's swim. Probably still stick to 3000-3500yds.
500yd pre warm up
6X75 :20 rest, warm up
2X200 E2 :20 rest
100 moderate :20 rest
2X300 E2 :30 rest
100 moderate
2X400 E2 :40 rest
100 moderate
6X75 cool down (50 free, 25 non-free)
500yds post cool down, easy w/pull bouy
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