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Workout #1
200 Swim
4 x 150 Kick choice: 50 Build/50Fast/50 Ascend :25
Pull 3 x 500: 25 scull/25Breast/200Pull breathe every 3rd :20 DPS
3 x 200: 100 Back: 50 DA/50Swim & 100 Breast: 50 PKK/50 Swim :20
100 Easy
T: 3000
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Workout #2
3 x 200: 100 Free/100 Back
8 x 50 Back drill: 25 Shotgun/25 Fist
4 x 100 Kick on Back, Descend 1-4 :25
200 PKK Breast
4 x 75 Breast: 25 Kick with arms out in front/50 Swim :20
8 x 100 IM (Drill Fly 3/3/3) Des 1-8 :25
4 x 25 choice sprint on :40
200 Easy choice
T: 3000
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