Professional Swim Workouts by Professional Swim Coaches
Aug 27, 2014 – Plantation Swim Team

Aug 27, 2014 – Plantation Swim Team

Monday, Wednesday and Friday mornings for my high school athletes are only 1 hour and usually consist of Warm-up, Main Set, Kicking, Drilling, Pulling, etc. and Cool Down.

Target Times for each Group (I set a minimum TT for each group by ability):

  • Free: Group 1 TT-51 – Group 2 TT-56 – Group 3 TT-59 – Group 4 TT-105
  • Fly: Group 1 TT-59 – Group 2 TT-105
  • Back: TT-108
  • Breast: TT-117

Workout

Warm-up 1:
6 x 150 @2:20 50 Swim 50 Kick 50 Pull

Warm-up 2:
2 x 200 @3:00 Free 20 Breaths or less Smooth Working on DPS

Main Set:
8 x 100 @1:45 Odds Max Effort Best Stroke from a Push / Evens Active Recovery
Once athlete got time they may go right into 100 EZ

Set 2 (2 Rds):
2 x 100 @150 Kick Free TT-139 or Better
1 x 400 @5:40 Pull Free TT-511 or Better Working on DPS

Cool-down:
200-300 Choice

Workout Total: 3500

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz