Swimming

It's time to include a swim practice (in detail). I'm including this one: mainly because it was HARD, partly because I made it, and a little bit because it's one of the last crazy pool practices for me! Total: 9000 yards; all freestyle; 8 guys & 1 girl on this interval; descend each set of 3 and each set of 2; the singles are just all-out!
3x500 @ 6:00
3x400 @ 5:00
3x300 @ 3:30
3x200 @ 2:10
3x100 @ 1:00
2 minutes rest
2x500 @ 5:30
2x400 @ 4:20
2x300 @ 3:10
2x200 @ 2:00
2x100 @ :55
2 minutes rest
1x500 @ 5:00
1x400 @ 4:10
1x300 @ 3:20
1x200 @ 2:30
1x100 @ from a dive