Workout #1
300 Choice
200 Free
100 Stroke :20 after each
12 x 50: 25 RA/25 LA :20
10 x 100 alt Build/Pull by 100 :25
4 x 150 Fast :30
4 x 50 Easy stroke :20
T: 3000
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Workout #2
400 IM: Do Free for Fly
300 IM Drill: Fly 3/3/3; Back Fist; Breast PKK; Free Zipper
200 IM Kick
100 IM Swim :20 after each
8 x 150: 100 Free/50 IMO by 150...work on DPS :20
6 x 75 choice, Descend 1-3, 4-6 :25
8 x 25 choice sprint on :40
200 Easy stroke
T: 3050
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