Professional Swim Workouts by Professional Swim Coaches
Dec 13, 2014 – Plantation Swim Team – Leg Day

Dec 13, 2014 – Plantation Swim Team – Leg Day

This is a workout from our leg day with a focus on kicking and underwaters.

 

Workout:

4 Rounds:
2 x 75 @1:10 Swim / Drill Choice
3 x 50 @1:00 Kick Choice
4 x 25 @30 IMO

2 Rounds:
1 x 50 @1:00 Kick Free TT-45 or Better
2 x 75 @1:30 Kick Free TT-1:07 or Better
3 x 100 @2:00 Kick Free TT-1:30 or Better
2 x 75 @1:30 Kick Free TT-1:07 or Better
1 x 50 @1:00 Kick Free TT-45 or Better

9 x 100 @1:30 Pull Breath Control Breath Every 7 work on DPS

4 Rounds:
1 x 100 @1:30 Fins Streamline Fly Kick on Back
4 x 25 @35 Fins Working Underwater Dolphins
2 x 50 @50 Fins Fly Build Working Underwaters

200 EZ

2 x 500 @7:00 #1 Fast For Time #2EZ

Workout Total: 6300

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]

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