This is a medley focused swim session from the holiday training at Plantation.
Workout
4 Rounds:
125 @1:50 Free Focus on 4-6 Dolphin Kicks Off Each Wall
75 @1:20 Fly, Back, Breast
25 @40 Underwater Dolphin Kick Build to Fast
2 x 800 @11:00
#1 100 Back 100 IM 200 Free Working in & out of turns
#2 Free Paddles Focus on catch and finishing your stroke
4 Rounds:
2 x 100 @1:20 Free Pace Hold Goal TT
2 x 50 @1:00 Kick Free TT-45 or better
4 x 75 @1:15 Recovery Choice
6 x 300 @4:20 100 Back 200 Free Each Group Hold Given TT
4 x 50 @50 Recovery Choice
6 Rounds:
50 Fly @50
75 Back @1:10
75 Breast @1:20
50 Free @40
400 Back Fins 25R 25L 25DA 25Swim
Workout Total: 7900
This free workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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