Workout #1
500: 100 Swim/25 OK drill
8 x 50 Kick alt 25Fast/25Easy and 25 Easy/25Fast by 50 :25
Loco 1-3 (Easy to Fast) :25
200 loosen stroke :20
100 Fist 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
400 Choice
3 x 200 IM Drill: 25 Fly/75 Back/75 Breast/25 Free :20
Kick 10 x 50, Descend 1-5, 6-10 :25
Pull 10 x 100 breathe 3/5 by 100 :20
8 x 25 choice sprint :20
6 x 50 Easy choice alt Free/Stroke :20
T: 3000
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