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 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