The Y was pretty empty at the start of the swim so I had about 1500 yards in before we started the workout. Then we did a few sets and another young woman showed up who is very fast. She really upped the intensity of the workout adding probably another 900 yards at the end and not at a slow pace either. Apparently she is getting ready for this swim http://www.bayswim.com/index.html.
500 – warmup
500 – pull
500 – free
200 – 4×50
500 – 5×100
1000 – 1×300, 3×100, 2×200
200 – 4×50
450 – 6×75 pull
500 – free
Total: 4350 yards
Weight: 165.5