Professional Swim Workouts by Professional Swim Coaches
Jan 11, 2016 – Plantation Swim Team

Jan 11, 2016 – Plantation Swim Team

One hour Monday morning workout consisting of warm-up, a quality broken 1000, some kicking and drilling focusing on taking eight good underwater kicks off each wall. Finishing up with a short sprint kick set and some recovery.

Workout AM

Warm-up (2 Rounds):
2 x 50 @50 Choice
100 @2:00 Kick
100 @1:40 IM
2 x 50 @50 Drill Fly 2R 2L 2F

8 Rounds:
Broken 1000 Hold Pace
1 x 75 @1:00 Boys TT-43.5 Girls TT-51
1 x 50 @1:00 Boys TT-28 Girls TT-34

100 EZ

4 Rounds:
Entire Set FOCUS on 8 kicks underwater before you surface.
50 @50 Fins Fly Kick On Back
75 @1:15 Fins Back Swim Build
50 @50 Fins Fly Kick On Back
75 @1:15 Fins Fly Drill 1R 1L 1F No breath on the full

2 Rounds:
4 x 25 @40 Sprint Kick Free TT-20
1 x 100 @1:30 Swim Smooth

200 Recovery

Workout Total: 3500

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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