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

Workout #2

100 Choice

4 x the following:

   125 Back or Breast, last 25 Fist :20

   75 Free: 25 Tarzan/25Zipper/25 Build swim :25

3 x the following:

   4 x 25 Kick choice alt Build/Fast by 25

   On the Fast 25s, PLOW from the last flag to the wall

   200 Pull: 25 scull/25 Breast/150 Free, breathe every 3rd :20

2 x the following

   200 Swim choice, build by 50 :25

   4 x 50 Fast choice :25

   100 loosen stroke :20

200 Easy choice

T: 3000