2500m

Warm-up
500s/500k (no brd)/500p/100s

Set
4x100 25free/75 brst rotate the 25 free through the 100
:45 sec rest

200k

Cool down
300s

2500m

Warm-up:
500s/300k/500p/100s

Sets:
10x50 s 1:00
100k
3x100 IM :15 sec rest

Cool Down:
200s

Total: 2500m about 1hr.

2000m

Warm-up:
500s/200k/300p/100s

Sets
4x200 IM (25drill/25 swim)

Cool down
200s

Pathetic! But I've been sick with a cold and attending so many christmas parties, I have been destroying my body lately! The holidays are cruel--wine, beer, chocolate, etc.! Not sure when I'll be back....more holiday parties to attend!

5300m

Warm-Up
500s/400p/300k

Sets
20x50 s 1:00 (10-15 sec rest)
200 k (100w/brd 100 w/o brd)
10x100 alt IM/free (15-30 sec rest)
100k
1500p 25 min
100k

Cool down
200s

Total 5300m 1hr 55min

2400m

Warm-up
500s/25ok/250p

Sets
10x100 (s/brst/s/p/s/IM/s/IM/s/IM)
200k

Cool-down
200s

After the JLPT tomorrow, hopefully I can get back into a more frequent routine! This sucks!