Professional Swim Workouts by Professional Swim Coaches
Apr 19, 2016 – Plantation Swim Team

Apr 19, 2016 – Plantation Swim Team

Aerobic Tuesday afternoon pool workout followed by a countdown dryland session for the Sectional group in Plantation.

“In order to succeed, we must first believe that we can.”

Workout

2 rounds of the following:
3 x 200 Choice Round 1 @ 03:20 / Round 2 @ 03:10
4 x 50 Kick Choice @ 01:10

800 Free Group A TT-922 Tp=35 Group B TT-1125 Tp=42.81 @ 09:25

4 rounds of the following:
2 x 50 Kick Free TT-51 @ 01:10
3 x 50 10 Strokes Fly Focus on Breathing Low / Free To Wall @ 01:00
150 Smooth @ 03:00

900 50 Stroke Choice Build 100 Free Breath Every 5 @ 15:00

4 rounds of the following:
100 IM Fast @ 01:40
100 Smooth (Last Round 200 Smooth) @ 01:40

Workout Total: 5700

Dryland

Countdown Workout 10-9-8-7-6-5-4-3-2-1

  • Lunges (Each Leg)
  • Push-ups
  • Squats Med Ball
  • Russian Twist Med Ball
  • Med Ball Shoulder Throw

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]

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