Feb 25, 2016 – Plantation Swim Team

Because we have trained 95% of this season long course meters, I decided to swim short course yards today to work on turns and speed.

Workout

Warm-up:
400 Swim Choice
6 x 50 @1:00 Kick Choice
8 x 25 @30 2 Each Stroke

1 Round:
Focus On Working Turns
6 x 75 @1:10 1 50 Fly 25 back, 2 25 Fly 50 Back, 3 50 Back 25 Breast, 4 25 Back 50 Breast,
5 50 Breast 25 Free, 6 25 Breast 50 Free
3 x 100 @2:00 Kick Stroke Choice Build to Fast

2 Rounds:
Pace Set Focus On Holding 500 Pace and Good turns
3 x 50 @1:00 Free
2 x 50 @50 Free
1 x 50 @40 Free

1 Round:
Breath Control Focus On D.P.S
50 @45 3 Breaths Max
100 @1:30 8 Breaths Max
150 @2:15 13 Breaths Max
200 @3:00 20 Breaths Max
150 @2:15 12 Breaths Max
100 @1:30 7 Breaths Max
50 @45 2 Breaths Max

30 x 25 @35 Stroke Choice
Holding 100 Goal Time – Miss Goal Time Pace Next 25 is EZ, Count # of 25’s you make holding pace.

4 x 100 @1:50 Fins 50 Swim, 25 Underwater Dolphin No Breath, 25 Streamline Kick On Back

Workout Total: 4250

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.


Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments