Professional Swim Workouts by Professional Swim Coaches
Aug 25, 2014 – Plantation Swim Team

Aug 25, 2014 – Plantation Swim Team

Monday afternoon pace workout mixing kicking and medley work.

 

8 x 100 as 50 Free 50 Back @ 01:40

2 rounds of the following:
200 Kick Fast Free TT-330 or Better @ 04:20
2 x 50 Swim Free TT-29 or Better @ 00:50
3 x 100 Kick Fast Back TT-140 or Better @ 02:00
2 x 50 Swim Back TT-34 or Better @ 00:50

4 rounds of the following:
50 Fly/Back TT-35 or Better @ 00:50
50 Back/Breast TT-38 or Better @ 00:50
50 Breast/Free TT-35 or Better @ 00:50
4 x 25 No BRTH Sprint Free @ 00:30
100 Smooth @ 02:00

2 x 400 Free TT=or Better, GRP.1 TT-445 Tp-35.62 @5:15, GRP2. TT-510 Tp-38.75 @5:40

12 rounds of the following:
25 Fins Underwater Fly Kick Fast @ 00:30
25 Fins Fly Swim Build @ 00:30

200 Ez @ 03:30

Workout Total: 5200

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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