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Date: 2/15/2021
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

300 Free alt 50 Swim/50 Fist

250 Kick choice alt 50 steady/50 build

200 IM swim, do free instead of fly (free-back-breast-free)

150 Back alt 50 swim/50DA/50Swim

100 Breast

:20 after each


4 x the following:

  125 swim build choice

  75 FAST! 

  200 easy Pull, breathe every 3rd 

:30 after each


8 x 25 choice sprint on :40


6 x 50 Easy alt Free/Back by 50   :20


T: 3100

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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 :15 rest

 4 x 50 Easy choice :20

 T: 3000


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