Aug 22, 2016 – Plantation Swim Team

Kids begin school this week. Morning swim practice hours start again for the school year and will be Monday, Wednesday and Friday from 5:25 AM to 6:30 AM. 3 Rules for improvement for this season:

  1. Show up on Time! (ON TIME IS 10 Minutes EARLY!)
  2. Honor your teammates with your effort
  3. Do things correctly

Morning Quote:

“Everyone wants to win a championship but few are willing to do what it takes to be a champion.”

Workout AM

Warm-up:
300 Choice
8 x 75 @125 Odds Free, Even Fly 25 Focus on Underwater Dolphin Kick 15m. 25 Stroke Count 25 Swim Build

Group A. 350’s Group B. 300’s
350 or 300 @4:20 350 TT-347 / 300 TT-327, TT-342, TT-400
100 @2:00 FAST Stroke Choice
350 or 300 @4:20 350 TT-347 / 300 TT-327, TT-342, TT-400
2 x 100 @2:00 FAST Stroke Choice
350 or 300 @4:20 350 TT-347 / 300 TT-327, TT-342, TT-400
3 x 100 @2:00 FAST Stroke Choice

150 ez

6 x 100 @1:40 Free 50 Kick 50 Swim – Last 100 EZ

Workout Total: 3300

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


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