Professional Swim Workouts by Professional Swim Coaches
Apr 7, 2015 – Plantation Swim Team

Apr 7, 2015 – Plantation Swim Team

This is an Individual Medley and freestyle speed workout done short course yards at Plantation.

 

Warm-up:
200 Choice

1 Round Breath Control:
3 x 50 @1:00 Breath by 25’s – 3/3
3 x 50 @1:00 Breath by 25’s – 3/5
3 x 50 @1:00 Breath by 25’s – 5/7
3 x 50 @1:00 Breath by 25’s – 7/9

Warm-up (continued):
12 x 75 @1:20 > 3 Each Stroke 25 Kick 50 Swim

6 Rounds: GRP A. GRP B GRP C
1 x 75 Free @1:00 TT-42 TT-48 TT-51
1 x 50 Free @40 TT-28 TT-32 TT-34
1 x 75 Free @1:30 Smooth

1 x 200 @3:00 Recovery Choice

3 Rounds: GRP A. GRP B GRP C
3 x 100 @1:40 > 25 Fly 50 Back 25 Breast TT-115 TT-122 TT-128
2 x 50 @40 > Free TT-28 TT-32 TT-34
1 Minute Break Before Each Round

1 x 200 @3:00 Recovery Choice

4 Rounds:
1 x 25 @20 Fins Kick Free
1 x 50 @50 Fins Kick Free
1 x 25 @30 Fins Underwater Fly Kick NO BRTH
1 x 25 @40 Fins Sprint Stroke Choice

12 x 25 @40 as
Odds: Dive Work – 12.5 Underwater Fly Kick Fast 12.5 EZ
Even: Push Work – 12.5 Underwater Fly Kick Fast 12.5 EZ

6 x 50 @50 Recovery

Workout Total: 5600

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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