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.


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