Professional Swim Workouts by Professional Swim Coaches
Apr 25, 2016 – Plantation Swim Team

Apr 25, 2016 – Plantation Swim Team

Aerobic type pool session focused on freestyle holding pace and individual medley working the walls in and out of turns followed by some quality dryland.

Workout

3 rounds of the following:
250 50 Free 200 Reverse IM @ 04:10
150 Back @ 02:30

4 rounds of the following:
3 x 100 Free Even Pace TT-110 TT-120 or Better @ 01:30
200 100 IM / 100 IM FAST @ 03:20
50 Ez Back @ 02:00

2 rounds of the following:
4 x 50 Kick Free TT-50 to TT-58 @ 01:10
> 0:30 Equipment Change
5 x 100 Pull, Buoy, Paddles, Snorkel, TT-119 to TT-136 @ 01:55

18 x 50 Hold Best Average 1-9 Free / 10-18 Stroke Choice @ 01:00
6 x 50 Recovery @ 01:00

Workout Total: 6000

Dryland

  • Partner 45 Sec 15 Switch
  • Swim Bench Leg Press with MedBall Shoulder Raise
  • Swim Bench
  • Partner Sit-Up Over Head MedBall Throw
  • Bike
  • Chest Pass

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


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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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