Workout #1

200 Swim

4 x 150 Kick choice: 50 Build/50Fast/50 Ascend :25

Pull 3 x 500: 25 scull/25Breast/200Pull breathe every 3rd :20 DPS

3 x 200: 100 Back: 50 DA/50Swim & 100 Breast: 50 PKK/50 Swim  :20

100 Easy

T: 3000

Workout #2

400 Choice

3 x 200 IM Drill: 25 Fly/75 Back/75 Breast/25 Free :20

Kick 10 x 50, Descend 1-5, 6-10 :25

Pull 10 x 100 breathe 3/5 by 100 :20

8 x 25 choice sprint :20

6 x 50 Easy choice alt Free/Stroke  :20

T: 3000