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.
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.
