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Date: 3/3/2019
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

3 x 250 alt Free/Stroke/Choice by 200 :20

8 x 50 Free Drill: 25 RA/25LA  :20

Kick 4 x 75 Build, 50 Fast :25 after each distance

Pull 6 x 150, 1-3: Easy DPS, 4-6: Descend, breathe every 3rd :25

8 x 25 choice sprint  :25 rest

250 Easy choice

T: 3000


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Workout #2

100 Choice

4 x the following:

   125 Back or Breast, last 25 Fist :20

     75 Free: 25 Tarzan/25Zipper/25 Build swim :25

3 x the following:

   4 x 25 Kick choice alt Build/Fast by 25

   On the Fast 25s, PLOW from the last flag to the wall

   200 Pull: 25 scull/25 Breast/150 Free, breathe every 3rd :20

2 x the following

   200 Swim choice, build by 50 :25

   4 x 50 Fast choice :25

   100 loosen stroke :20

200 Easy choice

T: 3000


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