Professional Swim Workouts by Professional Swim Coaches
Dec 16, 2015 – Plantation Swim Team

Dec 16, 2015 – Plantation Swim Team

Mid-week stroke workout from the team in Plantation.

Workout

2 Rounds:
2 x 75 @1:20 Swim Choice
2 x 50 @ 1:10 Kick Choice

1 Round:
4 x 50 @1:00 25 IMO 25 Free
4 x 50 @ 50 25 IMO 25 Free

1 Round Kicking Free:
2 x 150 @3:30 TT-238
2 x 100 @2:20 TT-144
2 x 50 @1:20 TT-52
Need to be Faster than all TT’s

1 Round:
6 x 50 @1:00 Fly Fins Drill Free Kick Fly Arms
1 min. equipment change
4 x 50 @ 1:20 Fly FAST

1 Round:
6 x 50 @1:00 Back Fins Drill Catch-up
1 min. equipment change
4 x 50 @1:20 Back FAST

1 Round:
6 x 50 @1:00 Breast 3k-1p
1 min. equipment change
4 x 50 @1:20 Breast FAST

1 x 100 @2:00 EZ

4 x 200 @3:10 Free Hold Goal Pace

200 EZ

Workout Total: 4100

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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