Professional Swim Workouts by Professional Swim Coaches
Feb 5, 2015 – Plantation Swim Team

Feb 5, 2015 – Plantation Swim Team

This is a long course stroke recovery workout with even pace work at the end of the session by the Plantation Swim Team.

 

Workout:

1 x 400 > 100 Swim 100 Kick 100 Pull 100 Swim

7 x 100 @1:50 50 Back 50 Free

5 Rounds:
25 Fly Build @30
25 Back Build @30
50 > 25 Breast 25 Free @50

4 Rounds:
3 x 50 @50 Kick Fins
100 @1:50 Fins Popov Drill
4 x 25 @30 Fins NO Breath

4 Rounds:
1 x 50 @1:00 Back Kick
1 x 50 @1:00 Back 3R 3L 3F
2 x 20 @30 Back Sprint

12 x 100 @1:40 Group 1 TT-109 / Group 2 TT-115 / Group 3 TT-121

1 Round:
2 x 150 @2:20 Free Smooth
2 x 50 @1:00 Back Smooth

Workout Total: 5400

This free 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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