Workout #1
3 x 200: 100 Free/100 Zipper :20
8 x 75: 25 OK drill, 25 Fist, 25 Swim (Swim the entire 75 with exstreamlines off each wall) :20
Kick choice: 4 x the following:
- 50 Fast :25 after each distance
16 x 25 sprint on :40 odds: Free, evens: Choice
3 x 200 Pull, breathe every 3rd, descend 1-3 :25
200 Easy stroke
T: 3000
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Workout #2
2 x the following:
- 50 Fly drill (4/4) :20 after each distance
12 x 50 Kick, 1-6: Breast, 7-12: Dolphin or Flutter on back
Descend 1-3, 4-6, 7-9, 10-12 :25
Loco 1-3 stroke (Fast to Easy)
100 Sprint choice :30
200 Easy DPS Pull :25
300 Stroke choice, Negative Split :25
400 IM Drill (Fly: 4/4/4; Back: 25RA/25LA/25DA/25Fist; Breast: PKK; Free: Zipper) :20
4 x 50 Free Sprint :30 rest
4 x 25 choice sprint on :40
4 x 50 Easy choice :20
T: 3000
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