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Date: 12/1/2019
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 off each wall) :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

 
+++++++++++++++++++++++++++++++
 

Workout #2

2 x the following:

  • 150 Backstroke
  • 100 Breaststroke
  • 50 Fly drill (4/4)   :20 after each distance

 

12 x 50 Kick, 1-6: Breast, 7-12: Dolphin or Flutter on back

Descend 1-3, 4-6, 7-9, 10-12  :25

 

Loco 1-3 stroke (Fast to Easy)

 

100 Sprint choice :30

200 Easy DPS Pull :25

300 Stroke choice, Negative Split :25

400 IM Drill (Fly: 4/4/4; Back: 25RA/25LA/25DA/25Fist; Breast: PKK; Free: Zipper) :20

 

4 x 50 Free Sprint :30 rest

4 x 25 choice sprint on :40

4 x 50 Easy choice :20

 

T: 3000


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