Workout #1
300 Free no walls
8 x 125 IM, alternate the extra 25 thru each stroke as you go...:20
10 x 75 Free odds: build, evens: Fast :30 after each
2 x the following:
100 Fast with :45 rest
50 easy :20
50 Fast :45
50 Easy
4 x 25 Fast on :40
50 Easy :20
150 Easy choice
T: 3050
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Workout #2
400 Reverse IM Drill
300 IM Swim (drill Fly)
200 IM Kick
100 IM Swim
16 x 50 IMO in sets of 4, 25 Kick/25 Swim, Descend in sets of 4 :25
Pull 3 x 250: 100 Fr/25 Stroke DPS :20
5 x 50 Choice alt Fast/Build by 50 :25
200 Easy choice
T: 3000
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