Today's workout (Pre-Thanksgiving burning)

2600 yard swim
100 warm up swim
100 kick
100 pull
4x50 (one arm drill - 25 one arm/25 normal free)
2x25 FAST (30 seconds)
100 (Breast/Back/Free/Dolphin Kick)
4x25 FAST (30 seconds)
100
6x25 FAST (35 seconds)
100
8x25 FAST (35 seconds)
100
6x25 FAST (35 seconds)
100

4x25 FAST (30 seconds)
100
2x25 FAST (30 seconds)
100
4x100 Pull with paddles (1:45)
100 warm down

30 minute spin

Core:
10 crunches/10 bicycle(each leg) + 20/20 + 30/30
5 minute plank series
3x(20 around the worlds w/10 lb medicine ball + 15 each side crunches)
5 minute plank series