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.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
