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Date: 9/26/2018
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

300 Free alt 50 Swim/50 Fist

250 Kick choice alt 50 steady/50 build

200 IM swim, do free instead of fly (free-back-breast-free)

150 Back alt 50 swim/50DA/50Swim

100 Breast

:20 after each


4 x the following:

125 swim build

75 FAST!

200 easy Pull, breathe every 3rd

:30 after each


8 x 25 choice sprint on :40


6 x 50 Easy alt Free/Back by 50   :20


T: 3100


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Workout #2

200 No Walls

12 x 50 Double turn, take your entire body out past the flags off both walls   :20


8 x 125 Free drill: 50 Catchup/50 Zipper/25 Tarzan   :20


4 x 200, odds Build by 50, evens Negative split  :30 after each


100 Fast!


4 x 75 Easy alt Free/Stroke  :20


T; 3000



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