Professional Swim Workouts by Professional Swim Coaches
Aug 31, 2016 – Plantation Swim Team

Aug 31, 2016 – Plantation Swim Team

Wednesday afternoon practice from our Sectional group focused on kicking and individual medley stroke exchanges and finishing strong. Short fly sprint set holding pace at the end of workout.

Workout PM

Warm-up:
400 @ 07:00
2 x 200 @ 03:00
2 x 200 @ 02:50

2 Rounds:
50 Kick Free @ 01:00
2 x 25 Water RUN Hands On Head FAST @ 01:00
50 Kick Free @ 01:00
200 Kick Free FAST @ 04:00
2 x 100 Kick Free FAST @ 02:00
4 x 50 Kick Free FAST @ 01:00
> 1:00 Break Before Next Round

4 x 150 Pull, Paddles, Snorkels Focus on DPS (No Snorkel Breath Every 7) @ 02:30

3 Rounds:
150 100 IM Build 50 Free Fast @ 02:30
2 x 100 IM Build Working Turns @ 01:40
3 x 75 Free Pace TT-41, TT-49 @ 01:00
3 x 25 Free Fast 1 Breath Max @ 00:30
> 1:00 Break Before Next Round

100 Ez @ 02:00

6 Rounds:
3 x 25 Fly FAST (TT-12+ to 13 TT-14) @ 00:35
50 Ez Swim @ 01:15

200 Ez @ 03:00

Workout Total: 6300

This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.


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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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