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.
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