I'll play...here is last night's solo workout. The set from this AM's "Whacky Wednesday" masters workout is waayyyy too confusing to try to explain. ha!
3000 SCY
Warm-Up:
500 (200s/100k/200s)
2x(3x50s @ :50/:45/:40)
Main Set:
4x100 @ 1:15
200 Swim @ 2:50 (maintaining 1:15ish pace)
3x100 @ 1:15
300 Swim @ 3:15 (same as 200)
2x100 @ 1:15
400 Swim @ 4:40
100 HARD
Cool-Down:
300 (200s/100k)
3000 SCY
Warm-Up:
500 (200s/100k/200s)
2x(3x50s @ :50/:45/:40)
Main Set:
4x100 @ 1:15
200 Swim @ 2:50 (maintaining 1:15ish pace)
3x100 @ 1:15
300 Swim @ 3:15 (same as 200)
2x100 @ 1:15
400 Swim @ 4:40
100 HARD
Cool-Down:
300 (200s/100k)