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.
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