Run 131230

Ran 4.8 miles in 38:18. (7:57). Very hilly course but still way off my old times.

Swam 550 yards at night before bed at hotel pool .

Swim 131228

500 warm-up (200 swim/100 kick/200 swim)
4×50 w/ :10 rest (easy swim, kick hard on wall for :10)
3×200 pull w/ :20 rest (descend 1-3)
3×150 w/ :20 rest (50 free/50 non-free/50 free)
3×100 w/ fins w/ :15 rest (50 dolphin kick on back/50 swim free)
3×50 w/ fins @ :60 (kick as FAST! as possible!)
300 cool-down easy
*2500 total*

Felt good to be in the pool again.  Swim fitness didn't seem as off as my running fitness.

Run 131227

Intervals

10 Min warm up

12x 1:00 Hard/:30 recovery run

10 Min Cool Down

Total time 37:30, distance 4.33

Ran 1.67 with C afterwards.

Overall tough - will be long road back to my expected levels.