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Date: 10/22/2018
Subject: Workouts for the Week
From: Sylvania Masters



Workouts #1

300 Choice

8 x 50 Free drill: 25 Fist/25 Zipper :20

8 x 75 Free swim, breathe every 3rd, work on DPS

8 x 50 Free Swim, Des 1-4. 5-8 :25

Kick 5 x 100 choice, make the middle 50 in each 100 Build  :25

Pull 4 x 150: 25 scull/125 Free breathe every 3rd :20

200 Easy choice

T: 3000

 
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Workout #2

3 x 200: 100 Free/100 Back

8 x 50 Back drill: 25 Shotgun/25 Fist

4 x 100 Kick on Back, Descend 1-4 :25

200 PKK Breast

4 x 75 Breast: 25 Kick with arms out in front/50 Swim :20

8 x 100 IM (Drill Fly 3/3/3) Des 1-8 :25

4 x 25 choice sprint on :40

200 Easy choice

T: 3000


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