Professional Swim Workouts by Professional Swim Coaches
Feb 2, 2016 – Plantation Swim Team

Feb 2, 2016 – Plantation Swim Team

This is an aerobic workout with a focus on individual medley from the mid-distance group at Plantation.

Workout

Warm-up (1 Round):
3 x 100 @1:35 Free
4 x 25 @30 Kick Free
3 x 100 @1:30 Free
4 x 50 @1:10 Kick Free
3 x 100 @1:25 Free
4 x 75 @1:40 Kick Free

28 x 50 @50 Fins 2 Fly Build to Fast / 2 Free Smooth

4 Rounds:
75 @1:15 25 Fly, 25 Back, 25 Breast
50 @1:00 25 Back, 25 Breast
25 @30 Breast
400 @6:00 Free Goal TT

1 Round:
6 x 50 @1:10 Kick Free TT-52
300 @4:30 Paddles Breathing Every 5

8 x 100 as 1 Free, 1 Fly, 1 IM, 1 Back, 1 IM, 1 Breast, 1 IM, 1 Free (10 Seconds Rest)

200 – 300 Recovery

Workout Total: 6700

This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


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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