Professional Swim Workouts by Professional Swim Coaches
Dec 2, 2015 – Plantation Swim Team

Dec 2, 2015 – Plantation Swim Team

Wednesday afternoon workout from the first week back after a 4-5 day break. We have switched back to training long course meters at Plantation now that High School season is over.

Workout

3 rounds of the following:
200 @ 03:20 Choice Swim, Kick, Drill
2 x 50 @ 01:10 Kick Choice

4 rounds of the following:
50 @ 01:10 Fins / Snorkel Kick on Side Hands at Side. Switch Sides at 25.
50 @ 01:10 Fins / Snorkel Kick on Side With Rotation. Switch Sides Every 6.
50 @ 01:10 Fins / Snorkel Kick on Side One Arm Out. Switch Sides at 25.
50 @ 01:10 Fins / Snorkel Kick on Side One Arm Out With Rotation. Switch Sides Every 6.

2 rounds of the following:
100 @ 02:20 Breast 3K-1P
6 x 50 @ 01:15 Breast Swim #1. 3 Sec Glide #2. 2 Sec Glide #3. 1 Sec Glide Repeat

2 rounds of the following:
6 x 50 @ 01:30 Kick Free Hold Best Avg.
6 x 25 @ 00:40 Kick Free Odds Build to Fast / Even Sprint
> 1:00 Break
100 @ 02:00 Kick Free For Time
150 @ 03:00 Ez Swim

4 x 200 @ 03:10 Free Even Pace (M TT-225, Tp=36.3 / W TT-238 Tp=39.47) Focusing 3-4 Dolphin Kicks Off Each Wall and Good Turns

300 @ 05:00 Warm-Down

Workout Total: 5000

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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