12/30 taking time to make time (4000)

400 free swim                         }
400 IM drill-kick-drill-swim    } x 2
12 x 50 free                            }
odd) free kick/swim @ :55
even) free swim @ :50

1 x 200 free @ 2:40
1 x 150 free @ 2:00
1 x 100 free @ 1:25
12 x 50 free @ :45

1 x 150 easy

12/29 post week of sloth - feeling the water again (2400)

300 IM PKS1
900 IM PKS 3
300 IM PKS 1
600 IM PKS 2
300 IM PKS 1
* :10 break between each - nothing is fast

12/27 1000 free for time day (3100)

600 free kick every 4th
200 IM kick/drill
200 IM drill
200 IM drill/swim
* all at :10 break

1 x 1000 free for time
from a push off
time was 12:36
held 1:16's

1 x 300 easy

12/19 and 12/20 - 2 or 1 blue light (3100 and 3000)

12/19

400 free
400 IM dr/kick/drill/swim
300 free
300 IM PKS
200 free
200 IM drill/swim
100 free
100 IM swim long glides

200 free @ 2:40
2 x 100 free @ 1:25
200 free @ 2:40
4 x 50 free @ :45
200 free @ 2:40

1 x 100 easy

12/20
600
alternate by 100 (75 free-25 free drill / 75 free-25 back drill)

1 x 300 free @ 4:10                                                   }
8 x 50 free Odd) kick-swim / Even) swim @ :50/:45   } x 2
4 x 100 Odd IM / Even Free @ 1:30/1:25                  }

1 x 200 easy

12/17 - new record - 4300 yards in 1 hour and 12 minutes (4300)

1 x 600 (300 free / 300 - 50 back - 50 free swim) @ 8:00   }
8 x 50 kick/swim by 25 free @ :50                                       } x 2

1 x 300 IM PKS @ 5:30

1 x 100 fly/free/fly/free @ 1:30               }
1 x 100 back/free/back/free @ 1:30       } x 3
1 x 100 brest/free/breast/free @ 1:30     }
1 x 100 free @ 1:30                               }

1 x 100 AR choice @ 3:00

10 x 50 free @ :45

1 x 200 easy

12/15 another awesome IM day, if i do say so myself (with some fast free stopping by) (3900)

400 free swim
300 kick/swim by 25's
400 IM drill/kick/drill/swim
* all @ :10 break

2 x 75 free swim @ 1:05   }
1 x 100 IM swim @ 1:35  } x 4

3 x 25 IM stroke * @ :25  }
1 x 75 free swim @ 1:10    } x 6
*1st time fly / 2nd time back / 3rd time breast / repeat

1 x 200 AR choice @ 4:00

12 x 50 free
Odd @ :45 ALL OUT RACE
Even @ 1:00 easy
(held :28's)

1 x 100 easy

12/13 gotta mix up - IM / stroke work and sprint free (3450)

600 (75 free swim / 25 back kick)

6 x 150 IM (fly/free/back/free/breast/free) @ 2:15
1 x 200 free breathing 2/3 cruise @ 3:00 (doubled for active recovery)
8 x 75 Odds IM (no free) @ 1:10 / Evens free @ 1:05
1 x 200 free breathing 4/5 cruise @ 3:00 (doubled for active recovery)

2 x 50 free @ speed 4.5 @ :45  }
1 x 100 free all out race @ 1:30 } x 4

1 x 150 easy

12/12 making the next 2 weeks count (4100)

500 (100 free swim / 25 back swim)

1 x 300 IM PKS @ 5:45                          
1 x 100 free kick / swim @ 1:40  }           
3 x 50 free @ :45                        } x 4  
1 x 300 IM PKS @ 5:45

3 x 300 free swim @ 4:10
#1 build each individual 100
#2 neg split
#3 take it out fast to race

3 x 200 free swim @ 2:40
#1 build each individual 50
#2 neg split
#3 take it out fast to race

3 x 100 free swim @ 1:25
all 3 race

1 x 200 easy

12/5 - 12/9 bragging rights have been yanked - opportunities to get wet have been scarce

Here is the total yardage by day for last week. Not much to report since I didn't really do much, except for getting wet. The "breaker" was only doing 400 yards (8 x 50). This week promises a better turn out.

Monday 12/5 (1800)

Wednesday 12/7 (1200)

Thursday 12/8 (400)

Friday 12/9 (2100)

12/3 nothing left to do but smile .... smile .... smile (3300)

800 (75 free swim / 25 back swim)

1 x 300 IM PKS @ 5:15    }
4 x 75 free @ 1:05              } x 2

200 free @ 2:40     }
150 free @ 2:10     }
100 free @ 1:25     } x 2
50 free @ :45         }

1 x 100 AR @ 3:00

4 x 25 free ALL OUT @ :10 break

1 x 100 easy

12/2 nothing but a warm up (1200)

400 free swim

300 IM PKS

200 - 50 by 50's (500)

* everything on a :10 break

12/1 mississippi half-step (3400)

500 free swim

1 x 200 kick / swim by 25 free (kick on back) @ 3:10    }
4 x 50 free swim @ :45                                                  } x 3

1 x 100 IM @ 1:35    }       
2 x 100 free @ 1:25   } x 2

1 x 100 IM @ 1:35    }
2 x 75 free @ 1:05     } x 2

1 x 100 IM @ 1:35    }
2 x 50 free @ :45       } x 2

1 x 200 easy