Workout #1
500: 100 Swim/25 OK drill
8 x 50 Kick alt 25Fast/25Easy and 25 Easy/25Fast by 50 :25
Loco 1-3 (Easy to Fast) :25
200 loosen stroke :20
100 Fist Free :20
16 x 50 IMO, 25 Drill/25 Perfect Stroke :20
4 x 100 IM Swim, Descend 1-4 :25
6 x 50 Easy DPS, alt Free/Stroke :20
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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