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Date: 2/24/2021
Subject: Workouts for the Week
From: Sylvania Masters



Workout # 1

300 Choice Swim 

4 x 50 IM Order (25 Kick, 25 Swim) 

200 Pull


250 Free Moderate @ :25 rest

200 Reverse IM Cruise @ :25 rest

150 Free Hard @ :30 rest

100 Reverse IM Cruise @ :25 rest

4 x 25 Kick 1- Easy, 1 Hard @ :15 rest

50 Kick Fast Choice @ :30

4 x 25 Kick 1- Easy, 1 Hard @ :15 rest

100 IM Swim Cruise @ :20 rest

150 Free Easy @ :20 rest

200 IM Build each 50 @ :25 rest

250 Pull Fast @ :30 rest


6 x 100 (1 Swim, 1 Stroke, 1 Drill Choice) @ :20 rest after each  

Total: 2950


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

Workout # 2

4 x 175 choice @ :20 rest after each

8 x 75: 50 Kick build choice (no board)/25 Swim build choice @ :20 rest after each


3 x the following:

  4 x 25 Stoneskipper Butterfly drill

  50 DA Back

  100 IM: build each 25            @ :25 after each distance


4 x 100 Swim Descend: each 50 begins with 12. 5 Fly swim, then Front Crawl for the remainder of the 50 (37.5)

Descend each 100 @ :25 rest after each one


Kick 300 Cruise choice

 

5 x 50 Easy choice drill @ :20 rest after each


T: 3000




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