Professional Swim Workouts by Professional Swim Coaches
Feb 16, 2017 – Plantation Swim Team

Feb 16, 2017 – Plantation Swim Team

Thursday long course workout with some pace and kick work.

Workout

Warm-up:
200 Choice @3:20
400 Reverse IM 25 Scull, 25 Kick, 25 Drill, 25 Swim @8:00
8 x 50 Kick 1-4 Free Descend 1-4 / 5-8 Stroke Choice Descend 1-4 @1:10
6 x 100 50 Stroke Build to Fast / 50 DPS Free @1:50
4 x 50 Fins as
15 Underwater Dolphin Kick; Good Breakout into Sprinting (10 Fast Strokes); easy to wall @1:00

Pace – 3 Rounds:
200 Free DPS Build @3:20
2 x 50 200 Pace Best Stroke Hold TT’s @50
> 1 minute regroup after each round

Kicking – 2 Rounds:
2 x 100 as
Round 1: Kick Free Fast 12 Kicks, EZ 12 Kicks @2:20
Round 2: FINS Fly kick Build 100’s @1:40

6 x 50 as
Round 1: Kick Free Odds Fast / Evens Smooth @1:10
Round 2: FINS Fly kick @50

2 x 50 as
Round 1: Kick Free ALL OUT @1:00
Round 2: FINS Fly Kick ALL OUT @50
> 1 minute regroup; add fins for 2nd round

2 Rounds:
4 x 50 25 Fly Fast / 25 Free Smooth @55
3 x 100 Free Even Pace @1:25

3 x 100 Recovery @1:40

Workout Total: 5200

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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