Workout #1
400 Choice
3 x 200 alt 100 Back/100 Breast :20
Kick loco 1-3 Choice
3 x the following:
150 Fast Free Swim
150 Easy Pull :30 after each
4 x 125 IM, alt extra 25 through each stroke :30
100 loosen
8 x25 sprint on :30 choice
200 Easy Free
Total: 3200
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Workout # 2
200 No Walls
12 x 50 Double turn, take your entire body out past the flags off both walls :20
8 x 125 Free drill: 50 Catchup/50 Zipper/25 Tarzan :20
4 x 200, odds Build by 50, evens Negative split :30 after each
100 Fast!
4 x 75 Easy alt Free/Stroke :20
T: 3000
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