Workout #1
500: 100 Swim/25 OK drill (get as much water to go through 'o' as you can, by turning your palms out to face the side)
8 x 50 Kick alt 25Fast/25Easy and 25 Easy/25Fast by 50 :25
Loco 1-3 (This is a 300 continuous swim composed in this way: 25 Easy/25Fast/50Easy/50Fast/75Easy/75Fast) :25
200 loosen stroke :20
100 alt25 Fist/25 Free :20
16 x 50 IMO, 25 Drill/25 Perfect Stroke :20
4 x 100 IM Swim, Descend 1-4 :25
6 x 50 Easy DPS, alt Free/Stroke :20
T: 3000
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Workout #2
3 x the following:
200 choice
3 x 50: 12.5 Underwater Kick/12.5 Tarzan/25 Fist :20
Loco 1-4 Free (Fast to Easy)
3 x the following:
125 FAST FREE! :35 rest
75 Easy stroke :25
150 Pull: 25 scull/100 Free/25 Scull (make the 2nd scull different from the 1st) :20
4 x 25 choice sprint on :40
5 x 50 Easy choice :20
T:3000
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