I wasn't even sure if I was going to swim today, because I sprained my ankle a couple of days ago and it is still hurting pretty badly. I decided to warm up, then see how my ankle felt. After 300 yards, I couldn't feel my foot at all, so I decided to go ahead and do my workout.
300 yards mix up strokes
500 dolphin kick on the back with fins, working body roll and abs
8 X 50 sprint kicks, IM order
5 X 400 IM work strokes- No cheating (one arm fly, pulling ropes for back, etc.) on 7:30
5 X 200 IM hold pace on 3:45
5 X 100 IM sprint on 2:00
500 kick choice
300 swim choice- stretch out
Total yards= 6,000
It is not a lot of yardage, but I was proud of my 400s IM; I've never really done them before and I did 5 good ones today.