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Workout #1
3 x 250 alt Free/Stroke/Choice by 200 :20
8 x 50 Free Drill: 25 RA/25LA :20
Kick 4 x 75 Build, 50 Fast :25 after each distance
Pull 6 x 150, 1-3: Easy DPS, 4-6: Descend, breathe every 3rd :25
8 x 25 choice sprint :25 rest
250 Easy choice
T: 3000
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Workout #2
8 x 100 IM, drill the fly :20
12 x 25 Sprint on :40 choice
Kick 6 x 150 choice, 50 Build/50Fast/50Easy :30
Pull 3 x 300, breathe every 3rd, and Descend 1-3 :30
200 Easy stroke
T: 3100
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