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.
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