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.


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