Visiting college and high school teams train at our pool during the holidays, so we swim long course meters when we're not relegated to the auxiliary pool. Today was a pretty typical workout, with an emphasis on longer rest intervals because we are gearing up for the Hour Swim later this month.

3 x 300 warmup on 4:30
12 x 100 kick on 1:50
16 x 50 drill, hypoxic, or speedplay on 1:00
8 x 100 50 fly, 50 free on 1:50
8 x 100 free on 1:50
200 cool down
4700 LCM TOTAL