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.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.