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Date: 4/1/2019
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

3 x 200: 100 Free/100 Zipper :20

8 x 75: 25 OK drill, 25 Fist, 25 Swim (Swim the entire 75 with exstreamlines) :20

Kick choice: 4 x the following:

   100 Build

   50 Fast  :25 after each distance

16 x 25 sprint on :40 odds: Free, evens: Choice

3 x 200 Pull, breathe every 3rd, descend 1-3 :25

200 Easy stroke

T: 3000

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Workout #2

600 IM Drill

400 Choice

200 Free: 25 Fist/25 Swim    :20 after each distance

5 x 100: 50 Back/50 Breast, Descend 1-5 :25

Loco 1-3 choice (Easy/Fast)

12 x 50 choice sprint  :25 rest after each

8 x 50 alt Free/Stroke, DPS  :20

T: 3000


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