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Date: 1/21/2021
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

4 x 125 alt Free/Stroke by 125 :20

 

12 x the following:

  50 Drill :20

  2 x 25 Swim Build :20

Complete the above set going in IM Order. Therefore, the first set is 50 Fly drill, then 2 x 25 Fly swim build....and so on.

 

Kick 5 x 50 SPRINT! :30

Kick 200 Easy

 

Pull 5 x 150: 25 scull/100 Free/25 scull...make the 2nd scull different from the 1st  :20

 

150 Easy choice

 

T: 3050


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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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