Date: 12/3/2018
Subject: Workouts for the Week
From: Sylvania Masters
Workout #1
400 IM, do Free for Fly
300 IM Kick all on back
200 IM Swim, do Free for Fly
100 IM Kick
12 x 50 IMO in sets of 3: 25 Drill/25 Swim :20
8 x 100 IM Swim, Descend 1-4, 5-8 :25
12 x 25 sprint, IMO on :40
300 Easy choice
T: 3000
++++++++++++++++++++++++++++++++++++++
Workout #2
3 x the following:
200 choice
3 x 50: 12.5 Underwater Kick/12.5 Tarzan/25 Fist :20
Loco 1-4 Free (Fast to Easy)
3 x the following:
125 FAST FREE! :35 rest
75 Easy stroke :25
150 Pull: 25 scull/100 Free/25 Scull (make the 2nd scull different from the 1st) :20
4 x 25 choice sprint on :40
5 x 50 Easy choice :20
T:3000
| |