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Date: 12/8/2019
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

300 Choice

8 x 50 Free drill: 25 Fist/25 Zipper :20

8 x 75 Free swim, breathe every 3rd, work on DPS

8 x 50 Free Swim, Des 1-4. 5-8 :25

Kick 5 x 100 choice, make the middle 50 in each 100 Build  :25

Pull 4 x 150: 25 scull/125 Free breathe every 3rd :20

200 Easy choice

 

T: 3000

 
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Workout #2

 

3 x the following:

  • 200 choice
  • 3 x 50: 12.5 Underwater Kick/12.5 Tarzan/25 Fist  :20

 

Loco 1-4 Free (Fast to Easy)

 

3 x the following:

  • 125 FAST FREE! :35 rest
  • 75 Easy stroke :25
  • 150 Pull: 25 scull/100 Free/25 Scull (make the 2nd scull different from the 1st) :20
  • 4 x 25 choice sprint on :40

 

5 x 50 Easy choice :20

 

T:3000



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