Professional Swim Workouts by Professional Swim Coaches
Aug 22, 2014 – Plantation Swim Team

Aug 22, 2014 – Plantation Swim Team

Friday morning workout focusing on IM during first hour and working with the Power Tower during the second hour of practice.

 

5 x 100 50 Free 50 Back @ 01:30
2 x 200 Kick Free TT-315 Tp-48.75 @ 03:50
6 x 50 1 FY, BK / 2 BK, BR / 3 BR, FR Repeat WK-Turns @ 01:00

4 rounds of the following:
2 x 50 Back TT-37 Or Better Even Pace @ 00:50
100 50 Breast 50 Free TT-117 or Better @ 01:30

12 x 25 Fly Underwater Kick Count & Stroke Count T=5/7 @ 00:30

2 x 400 Free TT-441 Tp-35.12 @ 05:20

200 Smooth > Group 1 Out @ 03:00

3 rounds of the following:
3 x 50 Power Tower, Heavy, Medium, Light Weight By Rds @ 01:10
50 Fast Focus On Strong Stroke @ 01:00
100 Ez @ 03:00

2 rounds of the following:
400 Back @ 05:40
4 x 50 Kick Back @ 01:00

Workout Total: 5400

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz