6,800m for the three days and 2,400 m tonight in the pool for 1:31

Ten minutes off the same swim as last week. 

Even know I didn't feel great in the pool tonight i was great.

Work out:

 

Billy Burkle Swim for 2,400 m in 01:31:47 at a 00:00:57.36 25 m pace and at 1,568.91 m/hr
http://itunes.apple.com/us/app/swim-speeds/id377321607?ls=1&mt=8

Category: Intermediate

Workout Goal: Focus on breaststroke and crawl stroke

Total Distance: 2400 yards

• 200 yards crawl warmup
• 200 yards breaststroke
• 200 yards pull only alternating lengths of breast and crawl
  (choice of swimming with or without a leg bouy)
• 200 yards kick only alternating lengths of breast and flutter
  (choice of swimming with or without a kickboard)
• 200 yards crawl counting strokes per length
  (try to use less strokes on each subsequent length)
• 200 yards breaststroke counting strokes per length
  (try to use less strokes on each subsequent length)
• 4 x 100 yards crawl, resting :15 between
  (count 3 kicks per arm stroke)
• 4 x 100 yards breaststroke, resting :15 between
  (focus on timing of pull, kick and glide)
• 400 yards warmdown mixed strokes
  (alternating lengths of breast and crawl)

Notes: This workout focuses on crawl stroke and breast stroke. You will practice both pulls and kicks for each stroke, then swim the strokes with a focus on timing. Concentrate on your technique while you are swimming, don't just daydream and go through the motions. By thinking about your technique on the swim drills good form will become automatic for you.'