For the last morning of 2016 during our final workout of the year, we opted not to do “the traditional 100×100” set that must have been done at pools all over the globe.
Workout AM
4 x 50 @ 01:00 Choice
2 x 600 Fins 12 1/2 Underwater Dolphin Kick / 12 1/2 Swim Smooth @ 09:00
> 0:30 Equipment Change
600 100 Rev. IM / 100 IM @ 09:00
4 rounds of the following:
50 25 Free / 25 Back @ 00:50
2 x 75 Kick Free TT-115 or Faster @ 01:30
6 rounds of the following:
100 Free Fast @ 01:15
50 Free Even Pace @ 00:45
2 x 25 Sprint Stroke Choice Other Than Free @ 00:30
> 0:30 Extra Before Each Round
3 rounds of the following:
300 Paddles Snorkel DPS @ 04:30
200 Paddles Snorkel Neg. Split @ 03:00
2 x 50 Paddles Build to Fast @ 00:45
4 rounds of the following:
2 x 25 Fly @ 00:30
75 Back @ 01:10
50 Breast @ 01:00
2 rounds of the following:
125 Smooth @ 01:50
75 Free Build @ 01:10
50 Back @ 00:50
Workout Total: 7000
This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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