Jan. 12 = 1/12

Today is January 12, so it came to me while driving to the pool, 11,200 would be a good number to shoot for, get it 1/12.

 Here we go:

 Warm up

 1500 (throw drill, kick and easy back in)      

Thinking of warmer days

 Rest is swimmmmmm.

 30 x 50 (2 on :45, 3 on :50)

 1 x 700

 15 x 100

 (2 on 1:30, 3 on 1:35, 2 on 1:30, 3 on 1:35, 2 on 1:30, 3 on 1:45)

 1 x 800

 10 x 150 (2 on 2:15, 3 on 2:20, 3 on 2:25, 2 on 2:30)

 1 x 700

 5 x 300 (4:45)

 Cool down

 1500 (same as w/u)

 = 11,200 scy = just over 5.5 N. miles

Dream, Prepare, Succeed