Workout #1
100 Choice
150 Stroke
200 Pull
150 Free
100 Stroke
Work on Relaxed DPS with above distances, :15 after each
8 x 125: 100 Free/25 Stroke, Descend 1-8 :20 on the 1st 4, :25 on the last 4
8 x 75 Choice: 25 Build/25Fast/25DPS :20
5 x 100 Pull: 25 RA/25LA/25Fist/25 Swim :15
4 x 25 choice sprint on :15 rest
150 Easy choice
T: 3050
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Workout #2
3 x the following:
150 Free :15
2 x 75 Pull: 25 Scull/ 50 Breast :15
100 PKK Breast :15
8 x 125: 25 OK Drill/50 Zipper/50 Swim Free :15
12 x 25 choice sprint on :15 rest
8 x 50 alt Fast/Easy choice :20
200 Easy stroke
T: 3100
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