Wednesday- December 14, 2011

300 Swim
100 Kick
300 Pull
100 Kick
300 Swim
100 Kick

12 x 75 :15 rest
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 25 Fast/ 50 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 50 Fast/25 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 75 FAST
right into
100 IM FAST

4 x 400 Pull 6:00
Desc 1-4

200 EZ
________________
4000 SCY
About 75 Minutes

Monday- December 12, 2011

800 Swim
400 Kick
600 Pull
200 Drill

8 x 75
-4 Fly, back, breast @ 1:30 (hold 1:00-1:05)
-4 Free, Desc 1-4 @ 1:30

8 x 50
Odd Drill @ :60
Even Swim @ :50

8 x 25 Kick w/ fins @ :40
Odd Kick free w/ Streamline board, no breather
Even Kick Fly on back, no breather

100 Easy
______________

3300 SCY
About an hour

-First time in the pool this month and first time in about 3 weeks
-Didn't feel too bad, but I know I'm WAY out of shape.