Workout #1

300 Free alt 50 Swim/50 Fist

250 Kick choice alt 50 steady/50 build

200 IM swim, do free instead of fly (free-back-breast-free)

150 Back alt 50 swim/50DA/50Swim

100 Breast

  :20 after each

4 x the following:

  125 swim build 

  75 FAST! 

  200 easy Pull, breathe every 3rd 

  :30 after each

8 x 25 choice sprint on :40

6 x 50 Easy alt Free/Back by 50   :20

T: 3100

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Workout #2

400 Reverse IM Drill

300 IM Swim (drill Fly)

200 IM Kick

100 IM Swim

16 x 50 IMO in sets of 4, 25 Kick/25 Swim, Descend in sets of 4  :25

Pull 3 x 250: 100 Fr/25 Stroke  DPS  :20

5 x 50 Choice alt Fast/Build by 50 :25

200 Easy choice

T: 3000