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Date: 11/6/2018
Subject: Draft Email 11/06/2018 17:21
From: Sylvania Masters



Workout #1

4 x 125 alt Free/Stroke by 125 :20

12 x the following:

     50 Drill :20

     2 x 25 Swim Build :20

     Complete the above set going in IM Order. Therefore, the first set is 50 Fly drill, then 2 x 25 Fly swim build....and so on.

Kick 5 x 50 SPRINT! :30

Kick 200 Easy

Pull 5 x 150: 25 scull/100 Free/25 scull...make the 2nd scull different from the 1st  :20

150 Easy choice

T: 3050

 
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Workout #2

400 IM: Do Free for Fly

300 IM Drill: Fly 3/3/3; Back Fist; Breast PKK; Free Zipper  

200 IM Kick

100 IM Swim  :20 after each

8 x 150: 100 Free/50 IMO by 150...work on DPS  :20

6 x 75 choice, Descend 1-3, 4-6  :25

8 x 25 choice sprint on :40

200 Easy stroke

T: 3050


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