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.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments