Professional Swim Workouts by Professional Swim Coaches
Apr 13, 2015 – Plantation Swim Team

Apr 13, 2015 – Plantation Swim Team

Beginning third week of Summer training with the first morning practice of summer season. We swim only 1 hour on Monday and Friday morning until school is let out for summer.

For only swimming 1 hour we get in some pretty good work – this was a good workout and fun to coach.

Summer Training schedule:
AM Swim 7:30 a.m. to 9:30 a.m. Monday thru Saturday
PM Swim 4:30 p.m. to 6:30 p.m. Monday, Wednesday, Thursday / OFF Tuesday & Friday Afternoons
AM Gym 5:30 a.m. to 6:30 a.m. Tuesday & Thursday with trainer

Workout

2 Rounds:
150 @ 2:30 Free
100 @1:40 Pull Free
50 @1:00 Kick Free

1 x 50 Get Time – Athletes need to remember time for a set later in practice.

2 Rounds:
3 x 100 @1:30 Pace Free Grp. 1 TT-102 / Grp. 2 TT-107 / Grp. 3 TT-112
4 x 25 @40 Kick Sprint Kick TT-20

1 Round:
Working turns. Grp.1 55 or better / Grp. 2 100 or better
3 x 75 @110 50 Fly 25 Back
3 x 75 @110 50 Back 25 Breast
3 x 75 @115 50 Breast 25 Free
1 x 75 @115 EZ

30 x 25 Fast Free @30
Take target time from timed 50 at beginning of workout. Divide by 2 = TT. Hold TT for entire set. Miss TT swim next 25 EZ

200 EZ

Workout Total: 3150

This free 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]

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