Workout #1
2 x the following:
150 Back
200 Breast
300 IM Drill :20 after each distance
12 x 50 IMO: 25 Drill/25 DPS Swim :20
6 x 75 choice, alt Build/Fast by 75 :25
4 x 100 Pull: 12.5 Fast scull/12.5 Easy Breast/25 Fast Free/50 DPS Free :25
250 Easy choice
T: 3000
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Workout #2
3 x the following:
150 Choice swim
100 IM Kick on back
50 Scull: 25 Scull #1/25 Scull #2 :20 after each distance
8 x 125: 25 Kick on LS of body only/25 Kick on RS of body only/25 RA only swim/25 LA only swim/25 Fist :20
Pull 5 x 200 Free, breathe every 3rd, odds: Fast/evens: Easy :25
200 Easy stroke
T: 3100
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