Friday- January 6, 2012

400 Swim @ 8:00

8 x 75 @ 1:30
-Bk, Br, Fr by 25's

(4x)
1 x 300 Pull @ 4:15 (hold 1:10-1:15)
3 x 50 @ :60 Desc 1-3
:15 rest

(4x)
1 x 50 Kick Moderate @ 1:00
2 x 25 FAST @ :30

8 x 25 w/ fins @ :35
-2 UW Kick, 2 Free no breather

200 EZ
_______________

3800 SCY
About 1 hr 15 min

Tuesday- January 3, 2012

300 Swim
200 Pull
200 Kick

10 x 50 @ 1:00
5 working on pushes and UW
5 w/ kickboard between legs working on rotation

10 x 75 kick w/ fin @ 1:15

10 x 100
-5 @ 1:30
-5 fast @ 2:00

8 x 25 @ :40
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy
-Easy
-Fast

200 EZ
___________________

3350 SCY
About 75 minutes

-Swam at Central with Malena (her workout)
-First day back in 2 weeks, hopefully it sticks