I did the same exact workout I did a few days ago, just a tiny bit faster everywhere. After more than a week off, I got panicked when I saw there was another coveathlon race this week, so I'm cramming in a few so as not to embarrass myself. It is going to be a very tough pill to swallow having you, dan, and Terry all putting me at best 4th in an old mans age group..

500s@8;00(7;03)2x300 50 brest/50 free@5;30(4;34/4;26)500 buoy@8;00(6;53)
4x100IM kick@2;00(1;54/49's)
1000 descending/negative split pull (13;00---6;34/6;26))
3000SCY

yesterday was a quick ocean swim and body surf at sano, the water was nice, about 66 I would say..