yesterday I swam 2 miles in a 50 meter pool. My first workout was all upper body for a straight mile. Second, workout was a nice little mix of upper and lower body to give my arms a break. Here is the workout i did in the afternoonWarm-up:100 free100 breast200 pull100 breast kickDrill Set:4 x 100: reverse I'M order2 x 50's L DrillEndurance Set:6 x 50's kick on 1 minute4 x 25's free sprint -30 second tread waterCool Down:100 choice