Workout #1
3 x 200: 100 Free/100 Zipper :20
8 x 75: 25 OK drill, 25 Fist, 25 Swim (Swim the entire 75 with exstreamlines) :20
Kick choice: 4 x the following:
100 Build
50 Fast :25 after each distance
16 x 25 sprint on :40 odds: Free, evens: Choice
3 x 200 Pull, breathe every 3rd, descend 1-3 :25
200 Easy stroke
T: 3000
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Workout #2
600 IM Drill
400 Choice
200 Free: 25 Fist/25 Swim :20 after each distance
5 x 100: 50 Back/50 Breast, Descend 1-5 :25
Loco 1-3 choice (Easy/Fast)
12 x 50 choice sprint :25 rest after each
8 x 50 alt Free/Stroke, DPS :20
T: 3000 |