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Workout #1
300 Free no walls
8 x 125 IM, alternate the extra 25 thru each stroke as you go...:20
10 x 75 Free odds: build, evens: Fast :30 after each
2 x the following:
- 100 Fast with :45 rest
- 50 easy :20
- 50 Fast :45
- 50 Easy
- 4 x 25 Fast on :40
- 50 Easy :20
150 Easy choice
T: 3050
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Workout #2
8 x 100 IM, drill the fly :20
12 x 25 Sprint on :40 choice
Kick 6 x 150 choice, 50 Build/50Fast/50Easy :30
Pull 3 x 300, breathe every 3rd, and Descend 1-3 :30
200 Easy stroke
T: 3100
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