Thursday- January 20, 2011

(4x)
150 Swim
50 Drill
50 Kick

(4x)
4 x 25 @ :30 Half lap underwater kick/Half swim
2 x 50 @ :50 Free Build

5 x 100 Free @ 1:20 4 x 25 Kick @ :30
4 x 100 Free @ 1:20 4 x 25 Back @ :30
3 x 100 Free @ 1:20 4 x 25 Kick @ :30
2 x 100 Free @ 1:20 4 x 25 Back @ :30
1 x 100 Free @ 1:20 4 x 25 Kick @ :30
REST 1:00
2 X 100 IM @ 1:30 2 X 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
2 x 100 IM @ 1:30 2 x 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
REST 1:00
3 x 50 Descend 1-3 @ :50
3 x 50 Ascend 1-3 @ :60

200 EZ
___________________

5500 SCY
About 1 hr 45 min

-Repeat workout from last year, with the interval slowed a bit
-Kicked my ass. Between weights/dryland stuff yesterday and this workout with the yardage it killed me. I just don't have the "base" of overall fitness I had last year.