Professional Swim Workouts by Professional Swim Coaches
Apr 1, 2016 – Plantation Swim Team

Apr 1, 2016 – Plantation Swim Team

Workout from the first week back after a week-long break from the group in Plantation. This session is focusing on kicking and stroke count.

Workout

300 Choice

1 Round:
4 x 100 @1:50 Rev. IM order swim last 25 Fly Kick
4 x 50 @1:00 IM Order 25 Kick 25 Swim

1 Round (FLY):
4 x 75 @1:30 25 Kck on Side, 25 Kck on Back, 25 Kck on Stomach
4 x 75 @1:30 25 Kck on Side, 25 Kck on Bck, 25 Dr 4 Kcks 1 Strk Hold Streamline In Front on the Kcks
4 x 75 @1:20 25 Underwater Dolphin Kick, 25 3 Kck 1 Strk, 25 Swim Build to Fast

1 Round (FREE Focusing on Stroke Count):
4 x 150 @2:30 Snorkel Strk Count by 50’s. Work on Decreasing Strk Count each 50
4 x 100 @1:40 Stroke Count Holding Group 1. TT-115 or Better Group 2. TT-125 or Better
> 20 Second Water Break
4 x 50 @40 Free Still Focusing on Stroke Count

1 Round:
300 10 Sec. Rest – Equipment Choice, Swim, Kick, Drill Choice
8 x 50 10 Sec. Rest – Kick Choice
3 x 100 10 Sec. Rest – Stroke Choice Build
12 x 25 @5 Sec. Rest – Build to Sprint Focusing on Tempo
4 x 75 @10 Sec. Rest – Drill Choice
> 1 minute water break
3 x 100 @1:20 Free Even Pace Thinking About Stroke Count

1 x 200 Recovery Swim

Workout Total: 5100

This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Jimmy Parmenter

Coach Jimmy has been coaching with the Plantation Swim Team since 1990. In 2000, Coach Jimmy took over the program as Head Coach. [Read Bio]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz