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Workout #1
200 Swim
4 x 150 Kick choice: 50 Build/50Fast/50 Ascend :25
Pull 3 x 500: 25 scull/25Breast/200Pull breathe every 3rd :20 DPS
3 x 200: 100 Back: 50 DA/50Swim & 100 Breast: 50 PKK/50 Swim :20
100 Easy
T: 3000
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Workout #2
400 IM Drill
12 x 50 IMO in sets of 3 (drill fly) :20
Kick 4 x 150 IMO by 150 Build by 50 for each 150 :25
16 x 25 Sprint IMO, 1 stroke at a time :20 rest after each
3 x 200 DPS Breast and/or Back :20
8 x 50 Easy Choice Fist :20
T: 3000
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