Second morning practice back of the new seasons. Short one hour swim before school focusing on legs and drills.
Workout AM
3 x 200 @3:00 Warm-up Choice
3 Rounds (w/paddles):
* Focus on Over Kicking 50’s
2 x 50 @50 Free
4 x 25 @30 Free 1 Breath Max
2 x 50 @45 Free
4 Rounds:
* Focus on Really Working the Legs
3 x 25 @30 Kick Free TT= No one over 20
1 x 25 @40 Kick Fly Build 25
4 x 75 @120 Back 25 Streamline Kick, 25 3R-Arm, 3L-Arm, 25 Build Working On Arm Tempo
4 Rounds:
3 x 25 @30 Fly 1,1,1 Drill
1 x 50 @1:00 Fly Build to Fast
1 x 100 EZ Then Head to Diving Well
1 x 6:00 Vertical Kick
> 20 Seconds on Elbows & Hands Up, Focusing On Blasting Fast Free Narrow Kick
> 40 Seconds treading water
Long Course: 3 x 50 Breaststroke Lane Line Drill Focusing on Long distance per stroke
Workout Total: 2950
This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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