Monday doubles
Morning
300 warm-up with paddles
4x50 free on 1:00
3x550 free on 8:00 (repeated 7:35-ish)
2x450 free on 7:00 (repeated 6:15-ish)
4x50 cool down
Total distance: 3250yd/1.85mi
Afternoon (guessimation):
200 or 300 warm-up with paddles
200 freestyle drill
4x100 free on 1:30
8x50 fly on :55
500 free
300 free
Total distance: 2050-ish yds/1.2-ish mi