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Date: 11/18/2019
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

300 Choice

200 Free

100 Stroke :20 after each

12 x 50: 25 RA/25 LA  :20

10 x 100 alt Build/Pull by 100 :25

4 x 150 Fast :30

4 x 50 Easy stroke :20

 

T: 3000

 
++++++++++++++++++++++++++++++++++

Workout #2

400 IM: Do Free for Fly

300 IM Drill: Fly 3/3/3; Back Fist; Breast PKK; Free Zipper  

200 IM Kick

100 IM Swim  :20 after each

 

8 x 150: 100 Free/50 IMO by 150...work on DPS  :20

 

6 x 75 choice, Descend 1-3, 4-6  :25

 

8 x 25 choice sprint on :40

 

200 Easy stroke

 

T: 3050


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