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Workout #1
500: 100 Swim/25 OK drill
8 x 50 Kick alt 25Fast/25Easy and 25 Easy/25Fast by 50 :25
Loco 1-3 (Easy to Fast) :25
200 loosen stroke :20
100 Fist Free :20
16 x 50 IMO, 25 Drill/25 Perfect Stroke :20
4 x 100 IM Swim, Descend 1-4 :25
6 x 50 Easy DPS, alt Free/Stroke :20
T: 3000
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Workout #2
8 x 100 IM, drill the fly :20
12 x 25 Sprint on :40 choice
Kick 6 x 150 choice, 50 Build/50Fast/50Easy :30
Pull 3 x 300, breathe every 3rd, and Descend 1-3 :30
200 Easy stroke
T: 3100
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