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.
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.
