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Workout #1
300 Free alt 50 Swim/50 Fist
250 Kick choice alt 50 steady/50 build
200 IM swim, do free instead of fly (free-back-breast-free)
150 Back alt 50 swim/50DA/50Swim
100 Breast
:20 after each
4 x the following:
125 swim build
75 FAST!
200 easy Pull, breathe every 3rd
:30 after each
8 x 25 choice sprint on :40
6 x 50 Easy alt Free/Back by 50 :20
T: 3100
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Workout #2
2 x the following:
150 Backstroke
100 Breaststroke
50 Fly drill (4/4) :20 after each distance
12 x 50 Kick, 1-6: Breast, 7-12: Dolphin or Flutter on back
Descend 1-3, 4-6, 7-9, 10-12 :25
Loco 1-3 stroke (Fast to Easy)
100 Sprint choice :30
200 Easy DPS Pull :25
300 Stroke choice, Negative Split :25
400 IM Drill (Fly: 4/4/4; Back: 25RA/25LA/25DA/25Fist; Breast: PKK; Free: Zipper) :20
4 x 50 Free Sprint :30 rest
4 x 25 choice sprint on :40
4 x 50 Easy choice :20
T: 3000
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