Workout 1
300 Pull
4 * 75 Swim descend
300 Kick "-"
4 * 75 Pull descend
300 Swim
4 * 75 kick descend
everything on 2:00
3*75 Sprint. 1*100 long
2*75 Sprint. 1*100 long 1*75 Sprint. 1*100 long
3*50 Sprint. 1*100 long
2*50 Sprint. 1*100 long
1*50 Sprint. 1*100 long
5 * thru - all with fins
4*25 Kick underwater on :45
100 on 1:45
Workout 2
600 Flow with fins 400 Paddles (PB optional) 4 * 25 (15/10)
4 * 50 on 2:00 hold 100-200 Pace
everything on 2:00, 3 * 25
4*25 sprint from dive 1*100 - sprint from dive (only twice and skip 100 if racing this weekend)
8 * 100 RA/LA/50 swim on 15s reset - paddles
8 * 75 Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast
12* 50 IM switch on 1:00
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