Professional Swim Workouts by Professional Swim Coaches
Dec 7, 2016 – Plantation Swim Team

Dec 7, 2016 – Plantation Swim Team

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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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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