Workout #1

300 Choice

8 x 75 alt Free/Stroke: 50 Drill/25 Swim  :20

8 x 150 IM: 25 Fly swim/50 Back/50 Breast/25 Fr, Des 1-4, 5-8 :25

Kick 3 x 200 choice: 50 Build/100Fast/50 Easy  :25

8 x 25 choice sprint on :40

150 Easy choice

T: 3050

Workout #2

400 Choice

3 x 200 IM Drill: 25 Fly/75 Back/75 Breast/25 Free :20

Kick 10 x 50, Descend 1-5, 6-10 :25

Pull 10 x 100 breathe 3/5 by 100 :20

8 x 25 choice sprint :20

6 x 50 Easy choice alt Free/Stroke  :20

T: 3000