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.
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