Professional Swim Workouts by Professional Swim Coaches
Aug 26, 2015 – Plantation Swim Team

Aug 26, 2015 – Plantation Swim Team

This is a workout from the sprint group at Plantation.

Workout

Warm-up:
4 x 75 @1:15 Choice

4 x 100 @2:00 Kick Free TT-1:36 tp=48 or faster no slower than TT-142 tp=51

12 Rounds:
2 x 25 @40 Sprint
1 x 25 @40 EZ
Rd. 1 Fly, Rd. 2 Back, Rd. 3 Breast, Rd. 4 Free repeat

6 x 50 @55 25 Free 25 Back > Free Build to Fast Turn Focus on Good Underwaters & Breakout 6 Fast Strokes > ez to wall

2 x 400 @5:30 Free TT-4:30 tp=33.75 or faster / Nothing slower than 4:45 tp=35.62

300 Social Kick

4 Rounds:
2 x 25 @40 Sprint Free NO BREATH & Over Kick
1 x 25 @40 Ez

4 x 100 @1:40 Recovery

Workout Total: 4700

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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