Monday- September 12, 2011

(2x)
2 x 100 @ 1:40, 1:30
2 x 150 @ 2:30, 2:15
1 x 200 @ 3:00, 2:50
4 x 50 @ 1:00

-Round 1 first set of intervals, second round next set
-Pull 2nd round optional

(3x)
1 x 100 IM @ 1:45
4 x 50 IM Order @ 1:00
-5 press outs after ea. 50
-:30 rest between rounds

50 EZ

10 x 50 Kick @ 1:00
50 EZ

3 x 200 Pull @ 3:00
3 x 50 @ 1:15
3 x 150 Pull @ 2:15
3 x 50 @ 1:15
3 x 100 Pull @ 1:30
3 x 50 @ 1:15
-50's done 2 FAST choice, 1 ez

200 EZ
______________________

5300 SCY
About 1 hr 35 min

-First swim in almost 2 weeks
-Actually felt fairly decent stroke wise, but could tell I'm out of shape
-Will take it slow and build back into training over the next month