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.
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