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.


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