Professional Swim Workouts by Professional Swim Coaches
Feb 9, 2017 – PST – Ralph Crocker Super 500’s

Feb 9, 2017 – PST – Ralph Crocker Super 500’s

This is only one set (MEMORIZE the pattern). Intervals by 25’s at 20, 25 or 30 seconds – choose the fastest interval you can handle.


In Memory of Coach Ralph Crocker,
former Pine Crest Head Coach & Auburn Assistant Coach.


Workout

8×500 as

All Ez = Free;
All Fast = Follow Rounds listed below;

Round #1 Free – Round #2 Stroke – #3 Kick – #4 Free

25 Ez @20 75 Fast @100
25 Ez @20 50 Fast @40 25 Ez @20
50 Ez @40 50 Fast @40
25 Ez @20 50 Fast @50 40 Ez @20
75 Ez @100 25 Fast @20

> 30-40 seconds to regroup after each 500

Workout Total: 4000

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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Your total will automatically adjust when adding a file to the cart.

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