Tuesday - 200m warm up, 400m pull w/paddles, 400m pull, 400m race pace, 400m cool down = 1800m. I added three sets of pool plyos to the end of the workout because Ultimate league is starting here in Arizona in a few weeks and nothing makes me feel like I'm stronger than plyos.
Wednesday - 3 mile AM run
Thursday - 200m warm up, 10 x 100 on 1:45, 200 cool down = 1400m total. Three sets of pool plyos again - feeling the leg fatigue today.