This morning, I got myself up to swim. Here is what I think we did:

Warmup:
400 Swim
100 Kick
100 Swim
8×25 Underwater there, Easy swim back

Main set (4 times through on 7 minutes):
100 Distance per stroke
25 kick hard
100 Build (but 50 on the 4th)
25 kick hard
100 Fast

Cool down:
400 Easy

If I did the math right, that was 2550 this morning. And it felt great. The main set really got my heartrate up. And I got to see Judy again this morning.