One hour Monday morning workout consisting of warm-up, a quality broken 1000, some kicking and drilling focusing on taking eight good underwater kicks off each wall. Finishing up with a short sprint kick set and some recovery.
Workout AM
Warm-up (2 Rounds):
2 x 50 @50 Choice
100 @2:00 Kick
100 @1:40 IM
2 x 50 @50 Drill Fly 2R 2L 2F
8 Rounds:
Broken 1000 Hold Pace
1 x 75 @1:00 Boys TT-43.5 Girls TT-51
1 x 50 @1:00 Boys TT-28 Girls TT-34
100 EZ
4 Rounds:
Entire Set FOCUS on 8 kicks underwater before you surface.
50 @50 Fins Fly Kick On Back
75 @1:15 Fins Back Swim Build
50 @50 Fins Fly Kick On Back
75 @1:15 Fins Fly Drill 1R 1L 1F No breath on the full
2 Rounds:
4 x 25 @40 Sprint Kick Free TT-20
1 x 100 @1:30 Swim Smooth
200 Recovery
Workout Total: 3500
This free workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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