Workout #1

300 Free alt 50 Swim/50 Fist

250 Kick choice alt 50 steady/50 build

200 IM swim, do free instead of fly (free-back-breast-free)

150 Back alt 50 swim / 50 Double Arm / 50 Swim

100 Breast

:20 after each

4 x the following:

• 125 swim build 
• 75 FAST! 
• 200 easy Pull, breathe every 3rd 

:30 after each

8 x 25 Choice Sprint :20

200 Easy choice

T: 3000

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Workout #2

200 No Walls

12 x 50 Double turn, take your entire body out past the flags off both walls   :20

8 x 125 Free drill: 50 Catchup/50 Zipper/25 Tarzan   :20

4 x 200, odds Build by 50, evens Negative split  :30 after each

100 Fast!

4 x 75 Easy alt Free/Stroke  :20

T: 3000