Professional Swim Workouts by Professional Swim Coaches
Aug 19, 2015 – Plantation Swim Team

Aug 19, 2015 – Plantation Swim Team

This is the Wednesday workout of the first week back of the new season at Plantation with a 400 test set towards the end of the session.

Workout

Warm-up (1 Round):
2 x 100 @1:40 Choice
2 x 100 @1:30 Choice
2 x 100 @1:20 Choice

8 x 25 @40 12.5 Focusing on Good Underwater Dolphins 12.5 Smooth

10 x 50 @1:00 Breath Control
4 = 5 Breaths Max — 3 = 4 Breaths Max — 2 = 3 Breaths Max — 1 = 2 Breaths Max

1 Round:
8 x 75 @1:30 Backstroke 25 Streamline Kick, 25 L-Arm, 25 R-Arm Focus on Steady Kick, Tech.
> 1 minute Break
4 x 25 @40 Back Sprint TT-14 sec or faster

500 Snorkel Swim Free DPS Focus on Catch Every 4th 25 Scull

1 Round:
1 x 200 @3:00 IM Grp. A TT-231 / Grp. B TT-236
2 x 100 @1:40 IM Grp. A TT-114 / Grp. B TT-118
4 x 50 @1:00 25 Fly, 25 Free / 25 Back, 25 Breast / 25 Breast, 25 Free (TT-37 & TT-39) / Last 1 Fast Free

6 x 50 @50 Recovery GET READY FOR TEST SET

2 x 400 @5:30 Test Set (To see where we are at first week back)
Goal Grp. A TT-4:30 tp=33.75 / Grp B TT-4:45 tp=35.62

100 ez

8 x 25 @40 Kick Free TT-23 or Faster

200 EZ

Workout Total: 4700

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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