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.
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