Workout #1

300 Choice

8 x 75 alt Free/Stroke: 50 Drill/25 Swim  :20

8 x 150 IM: 25 Fly swim/50 Back/50 Breast/25 Fr, Des 1-4, 5-8 :25

Kick 3 x 200 choice: 50 Build/100Fast/50 Easy  :25

8 x 25 choice sprint on :40

150 Easy choice

T: 3050

Workout #2

400 Reverse IM Drill

300 IM Swim (drill Fly)

200 IM Kick

100 IM Swim

16 x 50 IMO in sets of 4, 25 Kick/25 Swim, Descend in sets of 4  :25

Pull 3 x 250: 100 Fr/25 Stroke  DPS :20

5 x 50 Choice alt Fast/Build by 50 :25

200 Easy choice

T: 3000