Workout #1
2 x the following:
150 Back
200 Breast
300 IM Drill :20 after each distance
12 x 50 IMO: 25 Drill/25 DPS Swim :20
6 x 75 choice, alt Build/Fast by 75 :25
4 x 100 Pull: 12.5 Fast scull/12.5 Easy Breast/25 Fast Free/50 DPS Free :25
250 Easy choice
T: 3000
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Workout #2
100 Free
200 Choice
300 Pull, breathe every 3rd
400: 25 Scull/25Breast/25Back/25Free :20 after each distance
6 x 100: 25 OK drill/25Zipper/25Fist/25Catchup :20
9 x 50 choice, Descend 1-3, 4-6, 7-9 :25
5 x 150 odds: 75 Fast/75 Cruise, evens: FAST :25 after each
8 x 50 choice: 25 Drill/25 Swim :20
T: 3000 |