Workout #1

100 Choice

150 Stroke

200 Pull

150 Free

100 Stroke

     Work on Relaxed DPS with above distances, :20 after each

8 x 125: 100 Free/25 Stroke, Descend 1-8 :25

8 x 75 Choice: 25 Build/25Fast/25DPS  :25

5 x 100 Pull: 25 RA/25LA/25Fist/25 Swim

4 x 25 choice sprint on :40

150 Easy choice

T: 3050

Workout #2

500 or 5 x 100 Choice

6 x 150: 50 Kick, no board/50 Drill choice/50 Swim choice  :20

Kick 3 x 200 choice, Descend 1-3 :25

6 x 50 Double Turn alt Fast/Easy by 50  :25

Pull 3 x 250, cruise, work on DPS and breathing every 3rd :20

150 Easy stroke

T: 3200