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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