Here is the swim workout:
3600 yards = 200 wup, 100 kick, 200 catch up, 100 swim - then 8x50 build 1-4, with the 4th one being fast - then 2 x (3x200 Free, 4x100 Free, 6x50 free with descending rest - 30 sec. For the 200s, 10sec for the 100s, 5 sec. For the 50s)
Later on, after going home and allowing The Puppy to run around chewing on my hands and ankles for several minutes followed by a very unfortunate pooping incident, (the puppy, not me), I went to Vinh Loi Tofu. While there, I met Brian Wendel, the creator and executive producer of Forks Over Knives! Brian and his lovely wife, a vegan chef, were a pleasure to speak to.