Professional Swim Workouts by Professional Swim Coaches
Dec 3, 2015 – Plantation Swim Team

Dec 3, 2015 – Plantation Swim Team

This workout from the team at Plantation is focusing on underwaters and kicking.

Workout

1 Round:
6 x 50 @50 Odds Free / Even Back
2 x 150 @2:30 Kick Free
1 x 300 @5:00 Pull Snorkel Focus on catch

8 Rounds (4 rds Free / 4 rds Back):
Set is Focusing on Underwaters, Turns and Finishes (Set is all on Coaches go…)

12.5 – Focusing on Underwaters off the wall
25 – Focusing on Fast Turn and Working Underwater
12.5 – Focusing on Finishes

Major Kick Set Free- 2 Rounds:
4 x 25 @40 Rd2 @35
3 x 50 @1:10 Rd @105
2 x 100 @2:20 @215
1 x 150 @3:30 For Time
> 2 minute break before next round (Rd 2 -5 off interval)

3 x 100 @1:50 Fins Back Drill (50 TTP 50 3L 3R 3F)

600 IM Medley Mix (50 Fly 100 Back 150 Breast 150 Back 100 Breast 50 Fly)

6 x 50 @1:00 Free Snorkel Stroke Count

4 x 200 @3:10 Even Pace Hold TT Focusing 3-4 Good Dolphin Kick Off Each Wall

200-300 Recovery

Workout Total: 4800

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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