600 warmup (!)
3 x 200 free pull alt. breathing
25 sculling
50 x 6 free
50 x 3 drill head out/elbow
A few other things

Master's swimming- nice workout before Fingerlakes.

Brick today, one week out from Fingerlakes.  My husband came along for the first 5 miles of the bike, so was a little slower than I would have.  Of course coming back there was a headwind!  I tried to push it up the hills as much as I could.  I took the run fairly easy- didn't even wear my ipod, but I think it went pretty well.  I don't want to injure myself again, especially right before the race

Can't remember completely but I think it was:
300 free w/u
25 x 2 kicking on side
6 x 75 drill
50 x 2 kicking with fins
100 free
25 x 8 drill
50 x 2 kicking on side
1300 ish total

First master's swim of season.  Felt good to be in the water.  no cramping, either!