Professional Swim Workouts by Professional Swim Coaches
Apr 8, 2015 – Plantation Swim Team

Apr 8, 2015 – Plantation Swim Team

This is a long course workout by the Plantation Swim Team focused on mixed individual medley.

 

Workout

6 x 150 @2:30

3 Rounds:
2 x 50 @1:15 Kick Free Grp. 1 TT-51 / Grp. 2 TT-57
3 x 100 @1:45 Pull BRTH E 5 Grp. 1 TT-120 / Grp. 2 TT-129

4 x 200 @3:10 Free Grp. 1 TT-223 / Grp. 2 TT-239 / Grp. 3 TT-257

400 @7:00 Pull Every 4th 25 Fast

4 Rounds:
4 x 15 @30 Sprint Fly
1 x 150 @2:30 50 Back 50 Breast 50 Free
1 x 100 @2:00 Free Fast TT-110 / TT-117 / TT-124

8 x 50 @50 Fins Kick Odds Free – Even Fly

12 x 25 @30 Fins Odds Fly with free kick / Even Fly Kick on Back

200 EZ

Workout Total: 4500

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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