Workout #1
300 Free alt 50 Swim/50 Fist
250 Kick choice alt 50 steady/50 build
200 IM swim, do free instead of fly (free-back-breast-free)
150 Back alt 50 swim/50DA/50Swim
100 Breast
:20 after each
4 x the following:
125 swim build
75 FAST!
200 easy Pull, breathe every 3rd
:30 after each
8 x 25 choice sprint on :40
6 x 50 Easy alt Free/Back by 50 :20
T: 3100
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Workout #2
200 No Walls
12 x 50 Double turn, take your entire body out past the flags off both walls :20
8 x 125 Free drill: 50 Catchup/50 Zipper/25 Tarzan :20
4 x 200, odds Build by 50, evens Negative split :30 after each
100 Fast!
4 x 75 Easy alt Free/Stroke :20
T; 3000
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