September 9-12 Workouts

I will be out of town from Friday, September 9 through Monday, September 12. Here's a couple workouts to try in my absence:

Workout #1:
-300 Warm-up (choice swim - EASY)
-Ladder by 25's up to 150 (25,50,75,100,125,150) rest 20-30 sec between - free/build-up
-Ladder (down) by 25's from 150-25 / rest 20-30 sec between - choice/build-up
-500 free/pull
-6x50 choice/kick, rest 10-20 sec between each
-4x100 choice, set a FAST interval
-4x75 choice, set a FAST interval
-4x50 choice, set a FAST interval
-6x25 choice, rest 10-20 sec between, MODERATE (breath control set)
-100-200 cool down

Workout #2:
-200 swim/200 kick/200 pull
-4x200 free-swim / set an EASY interval pace
-500 free - FAST
-2x400 free-pull / swim the 2nd faster than the 1st, rest 30-1:00 between
-400 free - EASY - long relaxed strokes, full extension
-6x50 choice/kick / rest 10-20 sec between
-300 free - FAST
-100-200 cool down

See ya'll on Wednesday!