Working on pace at the beginning of this session and finishing up practice focusing on sprinting.
Workout
Warm-up:
800 @15:00 200 Free 200 Back
2 x 300 @5:00 Fins 75 Swim 25 Underwater Dolphin Kick
1 Round (holding 200 Pace through the entire set):
2 x 150 @2:40
2 x 150 @2:30
2 x 150 @2:20
2 x 150 @2:10
10 Minutes Choice Recovery
2 Rounds:
3 x 50 @1:10 Kick Free TT-50 or Faster
1 x 150 @3:00 Breath Control Breathing Every 7
2 Rounds:
3 x 50 Stroke Choice Parachutes 15 sec. rest after each 50
1 x 50 No Chute In Groups 50 For Time Best Stroke
1 x 100 EZ
800 20 Sprint 80 EZ
10 Minutes Working on Starts
Workout Total: 5000
This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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