2/4 completely KILLING it! been a long time since it's been put out like this (7200)

Double Blue Hen
1 x 1000 free (75 free / 25 back) @ :30 break
1 x 800 IM (drill/kick/drill/swim by 50's) @ :25 break
1 x 600 (50 free swim/25 breast kick/25 breast swim) @ :20 break
1 x 400 (50 free swim/50 back swim) @ :15 break
1 x 200 fly (drill/swim by 25)

10 x 150 free @ 2:10
Odds - straight free swim
Even - free swim broken at the 75 for :05 break

1 x 100 active recovery @ 2:00

10 x 150 free @ 2:10
Odds - straight free swim
Even - free swim broken at the 50 for :03 break

1 x 100 active recovery @ 2:00

12 x 50 free @ :45

1 x 200 easy back/free
20 bobs
1 x 200 easy back/free

2/2 warming up for warm up .... (1300)

1 x 200 free (drill/swim/kick/swim by 25)

200 free  }
150 free  } x 2
100 free  }
50 free    }
* @ :10 break

100 easy

2/1 all fast .... BARKING OUT LOUD! (1500)

200 free (25 drill drill / 25 swim)
200 (25 back / 25 free)
* @ :10 break

1 x 400 free swim
1 x 300 free swim
1 x 200 free swim
1 x 100 free swim
* all @ :10 break
all out sprint all out race fast as possible no holding back

1 x 100 easy

1/31 tough one for a shorty (2100)

600 (75 free swim - 25 kick on back)

3 x 50 IM exchanges @ :50   }
1 x 100 free 1:30                    } x 4

2 x 200 free @ 2:50
#1 breath every 2/3
#2 breath every 4/5

1 x 100 easy

1/30 BREAK THROUGH! (3100)

300 FREE - get wet

4 x 75 @ 1:20 / 1:05
odd - kick/swim/kick free
even - swim free
1 x 300 IM PKS 1
4 x 75 @ 1:20 / 1:05
odd - kick/swim/kick free
even - swim free

1 x 100 IM @ 1:40   }
2 x 100 free @ 1:25  } x 4

1 x100 easy

4 x 50 free @ :45      }
1 x 100 easy @ 1:40 } x 2

3 for today - getting over the "sickness" 2300, 1400, 2500 respectfully

Saturday 1/21
400 (75 swim free / 25 back swim)
300 IM PKS1
200 kick/swim free
100 free swim
* at :10 break .... lot's of nose blowing

8 x 75 free @ 1:05
Odds) build/easy/sprint
Evens) swim

3 x 50 IM exchanges @ :55  }
3 x 50 free @:45                   } x 2

1 x 100 easy

Tuesday 1/24
300 IM PKS1
8 x 50 free @ :50
Odds) fast
Evens) easy

4 x 150 @ 2:10 swim

1 x 100 easy

Thursday 1/26
1 x 600 (200 free swim / 100 kick/swim back)  }
1 x 300 IM PKS1                                               } x 2
* :10 break

4 x 75 free @ 1:05
4 x 50 free @ :45
4 x 25 free @ :25

1 x 100 easy

1/10 HOT WATER HOT WATER (3100)

300 free (backstroke every 4th)
300 IM PKS 1
300 free (backstroke every 4th)
* :10 break between each

4 x 25 IM stroke @ :25   }
2 x 75 free @ 1:05           } x 4

1 x 100 IM @ 1:30    }
3 x 50 free @ :45       } x 4

1 x 100 easy

1/7 wreck swimming (3350)

400 free swim
300 (50 free-25 back)
200 (25 kick on back - 25 free swim)
100 free swim
* :10 break between all

300 IM PKS1. @ 5:30
3 x 50 IM rotations @ :50
(fly-back/back-breast/breast-free)
3 x 50 free @ :45
3 x 50 IM rotations @ :50
(fly-back/back-breast/breast-free)
3 x 50 free @ :45

4 x 75 free @ 1:05    }
1 x 150 free @ 2:00  } x 3

1 x 200 easy

1/4 just can't seem to nail an all freestyle practice (3350)

600 swim
alternate by 100's
odd) 75 free swim / 25 back kick
even) 75 free swim / 25 back swim)

100 IM @ 1:35                }
75 IM (no free) @ 1:10    }
50 fly / back @ :50           } x 3
25 fly @ :35                     }
4 x 75 free @ 1:05           }

100 free @ 1:25   }
75 free @ 1:05     } x 2
50 free @ :45       }
25 free @ :25       }

8 x 50 free @ :45

200 easy

1/3 cleaning out the system (3100)

300 free swim
300 IM PKS 1
200 free swim
300 IM PKS 1
300 free swim
200 free swim
200 IM drill/swim
100 free swim
200 IM drill/swim
200 free swim
* :05 break between all

12 x 50 free
odd @ :55 cruise
even @ :45 fast

200 easy