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Date: 1/10/2021
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

3 x 250 alt Free/Stroke/Choice by 200 :20

8 x 50 Free Drill: 25 RA/25LA  :20

Kick 4 x 75 Build, 50 Fast :25 after each distance

 

Pull 6 x 150, 1-3: Easy DPS, 4-6: Descend, breathe every 3rd :25

 

8 x 25 choice sprint  :25 rest

 

250 Easy choice

 

T: 3000

 
****************************************************
 

Workout  #2

100 Choice

4 x the following:

  125 Back or Breast, last 25 Fist :20

  75 Free: 25 Tarzan/25Zipper/25 Build swim :25

 

3 x the following:

  4 x 25 Kick choice alt Build/Fast by 25

  On the Fast 25s, PLOW from the last flag to the wall 

  200 Pull: 25 scull/25 Breast/150 Free, breathe every 3rd :20

 

2 x the following

  200 Swim choice, build by 50 :25

  4 x 50 Fast choice :25

  100 loosen stroke :20

 

200 Easy choice

 

T: 3000


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