Professional Swim Workouts by Professional Swim Coaches
Feb 11, 2016 – Plantation Swim Team

Feb 11, 2016 – Plantation Swim Team

Todays workout is after four weeks of aerobic base training averaging 7000 meters per workout. Beginning our quality phase of training.

Workout

Warm-up:
12 x 75 10 Seconds Rest After Each 75. 1-3 Free, 4-6 Breast, 7-9 Back, 10-12 Fly

8 x 125 @145 Free Even Pace

4 Rounds:
1 x 200 @2:40 Free Fast
1 x 75 @1:20 Kick Choice Fast
1 x 25 @40 Kick Ez
1 x 50 @50 Swim Stroke Choice 5 Fast Stroke 5 Ez Strokes
1 x 50 @2:00 Smooth

4 x 100 @1:40 IM Build each 25 Focus on Working Turns

4 Rounds:
15 Sec. Rest After Each Kick
25 Kick Stroke Choice 5 Fast Kicks 5 Ez Kicks
50 Kick Stroke Choice 10 Fast Kicks 10 Ez Kicks
100 Kick Stroke Choice 15 Fast Kicks 15 Ez Kicks

4 x 25 @ Partner Racing Best Stroke CG=Coaches Go

4 x 75 @1:10 Recovery

Workout Total: 5000

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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