Workout #1
300 Choice
8 x 50 Free drill: 25 Fist/25 Zipper :20
8 x 75 Free swim, breathe every 3rd, work on DPS
8 x 50 Free Swim, Des 1-4. 5-8 :25
Kick 5 x 100 choice, make the middle 50 in each 100 Build :25
Pull 4 x 150: 25 scull/125 Free breathe every 3rd :20
200 Easy choice
T: 3000
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Workout #2
3 x the following:
- 3 x 50: 12.5 Underwater Kick/12.5 Tarzan/25 Fist :20
Loco 1-4 Free (Fast to Easy)
3 x the following:
- 150 Pull: 25 scull/100 Free/25 Scull (make the 2nd scull different from the 1st) :20
- 4 x 25 choice sprint on :40
5 x 50 Easy choice :20
T:3000
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