Workout #1

3 x 250 alt Free/Stroke/Choice by 200 :20

8 x 50 Free Drill: 25 RA/25LA  :20

Kick 4 x 75 Build, 50 Fast :25 after each distance

Pull 6 x 150, 1-3: Easy DPS, 4-6: Descend, breathe every 3rd :25

8 x 25 choice sprint  :25 rest

250 Easy choice

T: 3000

Workout #2

600 IM Drill

400 Choice

200 Free: 25 Fist/25 Swim    :20 after each distance

5 x 100: 50 Back/50 Breast, Descend 1-5 :25

Loco 1-3 choice (Easy/Fast)

12 x 50 choice sprint  :25 rest after each

8 x 50 alt Free/Stroke, DPS  :20

T: 3000