One Hour Workouts

4 x 100 Choice @ 2:00 8 X 50 @ 1:10 Kick Choice Odd: 25 Fast/25 Moderate Even: Build 4 X 100 @ 2:00 Pull (Alternate 3/5 cycle breathing per 50) 5 X 200 @ 3:30 1) 200 Free Build 2) 200 Specialty :10 SR @ 50's 3) 200 Back Build 4) 200 IM :10 SR @ 50' 5) 200 Free Negative Split 100's :10 SR @ 100 8 X 25 w/6-8 Exhales Rest Interval Odd: Scull Even: Drill