Workout #1

3 x the following:

   125 Choice

   75 Drill that choice

   150 Build that choice  :20 after each distance

Loco 1-3 Choice (Fast to Easy)

3 x the following:

   3 x 100 stroke, Descend 1-3 :25

   200 Pull, breathe every 3rd :25

   *Descend the Pull by set

150 Easy Free

T: 3000

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Workout #2

10 x 100: 75 Choice/25 Zipper :20

Kick 4 x 150 choice, descend 1-4 :25

6 x 75 Free: 25 RA/25LA/25 Fist  :20

2 x the following:

   3 x 50 Swim with Hyperkick, Descend 1-3 :25

   150 DPS Pull, breathe every 3rd  :20

   100 FAST  :30

   100 Easy  :20

150 Easy choice

T: 3200