- Warmup 300 with 6x50 as 50 free/50 non-free
- 5 x 200 (#1,3,5 100 free/100 kick and #2 and 4 pull)
- 4 x 25 all out
- 300 cool down 100 kick/100 free/100 non-free
- TOTAL-1700 m/yds
Workout #2: Easy Distance
- Warmup 400: 200 with pool buoy/200 kick
- 2 x 500 (500 pull/500 free) *note time for these two 500's
- 4x50 (25 free/25 non free)
- Cool down 200-choice
- TOTAL: 18oo m/yds
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