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Date: 4/8/2021
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

500: 100 Swim/25 OK drill (get as much water to go through 'o' as you can, by turning your palms out to face the side)

8 x 50 Kick alt 25Fast/25Easy and 25 Easy/25Fast by 50 :25

Loco 1-3 (This is a 300 continuous swim composed in this way: 25 Easy/25Fast/50Easy/50Fast/75Easy/75Fast) :25

200 loosen stroke :20

100 alt25 Fist/25 Free :20

 

16 x 50 IMO, 25 Drill/25 Perfect Stroke  :20

 

4 x 100 IM Swim, Descend 1-4 :25

 

6 x 50 Easy DPS, alt Free/Stroke  :20

 

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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