Workout #1
3 x 150 alt Free/Stroke/Choice :20
8 x 125: 50 Choice swim/75 Kick of that stroke
Descend 1-4, 5-8 :25
12 x 50 Double Turn, swim fast when in between the flags and the wall :25
4 x 200 Free alt Negative Split/Fast by 200 :25
250 Easy choice
T: 3100
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Workout #2
500 or 5 x 100 Choice
6 x 150: 50 Kick, no board/50 Drill choice/50 Swim choice :20
Kick 3 x 200 choice, Descend 1-3 :25
6 x 50 Double Turn alt Fast/Easy by 50 :25
Pull 3 x 250, cruise, work on DPS and breathing every 3rd :20
150 Easy stroke
T: 3200
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