Finally have internet access!!
Wed 29th, off
Thurs Nov 30th
Swim 2200
500 wu free 7:30
500 drills + 200 kick
5 X 100/30 1:16-1:18
500 pull cd 7:40

Friday, dec 1
Swim 2500, then 30 minutes on elliptical (HR ave 130, zone 2, Ae cap 139)
Swim: 500 free wu, 7:25
200 of kick
300 of routine drills
6 X 100: 3 X 100 IM with 100 pull between each. IM's in 1:35, pull 100's in 1:20
15 sec rest between IM and 100's, then 30 sec. rest after 100 pull.
1 min rest
2 X 200/30, 2:45 on both
500 pull cd in 7:40

Then 30 min on elliptical. Past 3 days ave progressed 10 min, 20 min to 30 min on the elliptical.