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Workout #1
300 Choice
8 x 50 Free drill: 25 Fist/25 Zipper :20
8 x 75 Free swim, breathe every 3rd, work on DPS
8 x 50 Free Swim, Des 1-4. 5-8 :25
Kick 5 x 100 choice, make the middle 50 in each 100 Build :25
Pull 4 x 150: 25 scull/125 Free breathe every 3rd :20
200 Easy choice
T: 3000
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Workout #2
400 IM Drill
12 x 50 IMO in sets of 3 (drill fly) :20
Kick 4 x 150 IMO by 150 Build by 50 for each 150 :25
16 x 25 Sprint IMO, 1 stroke at a time :20 rest after each
3 x 200 DPS Breast and/or Back :20
8 x 50 Easy Choice Fist :20
T: 3000
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