back to back

I entered the locker room at Ridgeway on Sunday morning with my former teammate Dave Hale. The Sunday morning workout group was forming and Warren had a pretty good workout plan. After an approximately 500 warm up, the set was thus:
8x75, 50 swim/25kick, on 1:30, warm up some stroke laps too
Main set
3x4x100,IM order
1@2min, IM order
1@1:45, lots of fly, 1 arm
1@1:30, 100IMs
3x50 easy in between 400
4x150 back
total workout 3000+500 warm up

And then I woke up at 0420 to swim at Petaluma this morning. I was in the pool at 0515 warm up over 500 yards and then begin workout at 0530
Start with 500, 100easy, 300kick, 100easy
800 free
4x200 on 3:15 at 2:45
500 easy,same as above
600 free
4x150, on 2:15 at 1:55
the rest of workout was as follows, but I did not have the time to complete,
400
4x100
200
4x50
It appears that the toatal yards swum by me this AM is 4000, good job, but I needed to do some speed work, and that appears at the end of the workout. That is enough. I would like to do the Postal `1650 tomorrow.