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Date: 2/18/2019
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1


400 Choice                         

3 x 200 alt 100 Back/100 Breast  :20                          

Kick loco 1-3 Choice                        

3 x the following: 

   150 Fast Free Swim

   150 Easy Pull             :30 after each              
                            

4 x 125 IM, alt extra 25 through each stroke  :30                
                              

100 loosen                         

8 x25 sprint on :30 choice                             

200 Easy Free


Total: 3200

 
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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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