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Workout #1
3 x 250 alt Free/Stroke/Choice by 200 :20
8 x 50 Free Drill: 25 RA/25LA :20
Kick 4 x 75 Build, 50 Fast :25 after each distance
Pull 6 x 150, 1-3: Easy DPS, 4-6: Descend, breathe every 3rd :25
8 x 25 choice sprint :25 rest
250 Easy choice
T: 3000
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Workout #2
100 Choice
4 x the following:
125 Back or Breast, last 25 Fist :20
75 Free: 25 Tarzan/25Zipper/25 Build swim :25
3 x the following:
4 x 25 Kick choice alt Build/Fast by 25
On the Fast 25s, PLOW from the last flag to the wall
200 Pull: 25 scull/25 Breast/150 Free, breathe every 3rd :20
2 x the following
200 Swim choice, build by 50 :25
4 x 50 Fast choice :25
100 loosen stroke :20
200 Easy choice
T: 3000
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