Workout #1
3 x 150 alt Free/Stroke/Choice :20
8 x 125: 50 Choice swim/75 Kick of that stroke
Descend 1-4, 5-8 :25
12 x 50 Double Turn, swim fast when in between the flags and the wall :25
4 x 200 Free alt Negative Split/Fast by 200 :25
250 Easy choice
T: 3100
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Workout #2
3 x the following:
200 Free
200 Kick
200 Stroke :20 after each distance
9 x 150: 50 Back/50 Breast/50 Free
Descend in sets of 3 :25
12 x 25 choice sprint on :40
150 DA Back
T: 3000
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