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.
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