Professional Swim Workouts by Professional Swim Coaches
Dec 9, 2016 – Plantation Swim Team

Dec 9, 2016 – Plantation Swim Team

This is a Friday afternoon workout from the end of our second week back at training long course. This session mainly focused on drills and had a couple of challenge sets thrown in.

Workout PM

200 Choice @ 03:30

6 x 50 Free @ 01:00
4 x 25 Kick Breast @ 00:40
2 x 100 Breast 50 – 4 Kick Streamline Kicks 2 Strokes / 50 2 Strokes Fly 2 Stroke Breast @ 03:00
4 x 50 Breast Long Glide 2 to 3 Seconds @ 01:30

Challenge Set 1: Fast Hold Best Average
6 x 50 Kick Free FAST @ 01:20
100 Swim Smooth @ 02:00
4 x 50 Kick Free FAST @ 01:20
100 Swim Smooth @ 02:00
2 x 50 Kick Free FAST (TT-50 or Faster) @ 01:20

600 Free 300 Pull Paddles & Buoy at 300 Drop Buoy Add Steady Kick For 2nd 300 @ 12:00

Challenge Set 2: Hold Pace
200 Free TT-222-232 / TT-241-251 @ 03:10
200 Free TT-222-232 / TT-241-251 @ 03:00
200 Free TT-222-232 / TT-241-251 @ 02:50

400 Free 200 Pull Paddles & Buoy at 200 Drop Buoy Add Steady Kick For 2nd 200 @ 08:00

4 rounds of the following:
100 FINS Fly 25 R-Arm, 25 L-Arm, 25 1-1-1 Drill, 25 Underwater Dolphin Kick @ 02:00
100 FINS Back 25 3L 3R, 25 Swim / 50 Breast Free Kick LONG GLIDE @ 02:00

200 Ez @ 03:30

Workout Total: 4400

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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