Just a quick post today sharing the swim workout I did this morning. Full disclosure: The way I train makes no sense (more on this later), but it works for me, and occasionally, I stumble opon what seems like a good workout. I did what was a long workout for me to make up for a total lack of activity yesterday. You can adjust the total workout length by messing around with how many repeats you do in the main set.
1 x 100 butterfly
1 x 400 freestyle
repeat five times … or however many times works for you
4,500 total, unless my math is worse than I ever imagined.