80 lengths (2K) (1)

Warm up Your choice for 16 lengths
10x4 lengths + 30 seconds (swim some pull some) keep the efforts constant
Swim down 8x2 L alternating kick 2L-pull 2L

80 lengths (2K) (2)

Warm up Swim 8 L
Kick 6 L
Pull 4 L
Kick 2 L all the warm up on choice strokes
Main set Swim 6x2L as (2L firm 2L slow) + 15
Swim 1x12L timed free (make a note of your time and make this your target to beat in two weeks time)
Swim or pull 8L easy
Kick Kick 4x2L + 20
Swim down Swim 5x100 1, free 2, back 3, IM 4, breast 5, free + 15