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.


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