Professional Swim Workouts by Professional Swim Coaches
Aug 16, 2016 – PST – New High School Season

Aug 16, 2016 – PST – New High School Season

This upcoming season our focus for the High School Team will be on turns, good dolphin kicks off each wall, and kicking.

Workout

Warm-up:
400 Rev. IM 25R-A, 25L-A, 25K, 25Sw
2 x 200 IM 25R-A, 25L-A @3:30
4 x 100 IM @1:40 Focusing on good exchanges and underwaters

1 Round:
4 x 25 @40 4-6 Dolphin Kicks Of Each Wall Into Kicking No Board Free Streamline Kick To Wall FAST
4 x 25 @40 6-8 Dolphin Kicks Of Each Wall Into Kicking No Board Free Streamline Kick To Wall FAST
4 x 25 @40 8-10 Dolphin Kicks Of Each Wall Into Kicking No Board Free Streamline Kick To Wall FAST

1 Round:
400 Free @5:40 Hold TT Group A TT-420 / Group B TT-457 / Group C TT-507
4 x 100 @2:00 Kick Free Hold Between TT-132-142 or Faster
1 x 100 @2:00 EZ Swim
400 Free @5:40 Hold TT Group A TT-420 / Group B TT-457 / Group C TT-507
4 x 75 @1:30 Kick Free Hold Between TT-100-110 or Faster
1 x 100 @2:00 EZ Swim
400 Free @5:40 Hold TT Group A TT-420 / Group B TT-457 / Group C TT-507
4 x 50 @1:00 Kick Free Hold Between TT-46-50 or Faster

4 x 150 @10 Seconds Rest Between Each 150
Back #1 125 Kick 25 Swim, #2 100 Kick 50 Swim, #3 75 Kick 75 Swim, #4. 50 Kick 100 Swim

16 x 25 @30 Odds Fly With Free Kick / Evens Breast With Free Kick

4 x 150 @2:30 75 Best Stroke Build to Fast 75 Smooth Free

16 x 100 @1:35 Hold Pace Group A TT-103, Group B TT-108, Group C TT-112

6 x 50 @50 25 Back / 25 Free Recovery
(If needed more recovery as needed)

Workout Total: 7300

This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.


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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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