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.
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