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Workout #1
500 choice
300 Stroke: 25 Drill/25 Kick-no board
100 Dolphin Kick on back :20 after each distance
8 x 50: 25 Tarzan/25 Fist :20
8 x 75 Swim: Descend 1-4, 5-8 :25
8 x 100 alt Free/Stroke Odds: 50 Fast/50 Easy, Evens: FAST! :25 after each 100
6 x 50 Easy choice
T: 3000
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Workout #2
100 Free
200 Choice
300Pull, 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
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