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Date: 12/3/2018
Subject: Workouts for the Week
From: Sylvania Masters



Workout #1

400 IM, do Free for Fly

300 IM Kick all on back

200 IM Swim, do Free for Fly

100 IM Kick

12 x 50 IMO in sets of 3: 25 Drill/25 Swim :20

8 x 100 IM Swim, Descend 1-4, 5-8 :25

12 x 25 sprint, IMO on :40

300 Easy choice

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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