Workout # 1
300 Choice Swim
4 x 50 IM Order (25 Kick, 25 Swim)
200 Pull
250 Free Moderate @ :25 rest
200 Reverse IM Cruise @ :25 rest
150 Free Hard @ :30 rest
100 Reverse IM Cruise @ :25 rest
4 x 25 Kick 1- Easy, 1 Hard @ :15 rest
50 Kick Fast Choice @ :30
4 x 25 Kick 1- Easy, 1 Hard @ :15 rest
100 IM Swim Cruise @ :20 rest
150 Free Easy @ :20 rest
200 IM Build each 50 @ :25 rest
250 Pull Fast @ :30 rest
6 x 100 (1 Swim, 1 Stroke, 1 Drill Choice) @ :20 rest after each
Total: 2950
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Workout # 2
4 x 175 choice @ :20 rest after each
8 x 75: 50 Kick build choice (no board)/25 Swim build choice @ :20 rest after each
3 x the following:
4 x 25 Stoneskipper Butterfly drill
50 DA Back
100 IM: build each 25 @ :25 after each distance
4 x 100 Swim Descend: each 50 begins with 12. 5 Fly swim, then Front Crawl for the remainder of the 50 (37.5)
Descend each 100 @ :25 rest after each one
Kick 300 Cruise choice
5 x 50 Easy choice drill @ :20 rest after each
T: 3000
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