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Date: 10/28/2019
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

 

500: 100 Swim/25 OK drill

8 x 50 Kick alt 25Fast/25Easy and 25 Easy/25Fast by 50 :25

Loco 1-3 (Easy to Fast) :25

200 loosen stroke :20

100 Fist Free :20

 

16 x 50 IMO, 25 Drill/25 Perfect Stroke  :20

 

4 x 100 IM Swim, Descend 1-4 :25

 

6 x 50 Easy DPS, alt Free/Stroke  :20

 

T: 3000


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Workout #2

 

3 x the following:

  150 Choice swim

  100 IM Kick on back

   50 Scull: 25 Scull #1/25 Scull #2    :20 after each distance

 

8 x 125: 25 Kick on LS of body only/25 Kick on RS of body only/25 RA only swim/25 LA only swim/25 Fist  :20

 

Pull 5 x 200 Free, breathe every 3rd, odds: Fast/evens: Easy  :25

 

200 Easy stroke

 

T: 3100

 



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