a full 3k

warm up
500 swim
500 kick

3000
i stopped briefly after each 1000* to check splits and see where i was. this started off as a 2500, but stretched into a 3k because there's no logical way to break it up.

Cool Down
500

Total: 4500

*actually 1100s

then off to the weight room. (which included 5 miles on the bike)