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.


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