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Workout #1
300 Choice
8 x 75 alt Free/Stroke: 50 Drill/25 Swim :20
8 x 150 IM: 25 Fly swim/50 Back/50 Breast/25 Fr, Des 1-4, 5-8 :25
Kick 3 x 200 choice: 50 Build/100Fast/50 Easy :25
8 x 25 choice sprint on :40
150 Easy choice
T: 3050
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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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