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.
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