Professional Swim Workouts by Professional Swim Coaches
Jan 13, 2017 – Plantation Swim Team

Jan 13, 2017 – Plantation Swim Team

Friday morning swim workout before school focusing on fast kicking, integrating some good medley work and fast swimming throughout, especially at the end. Not a lot of volume but a great 75 minutes of work.

Workout AM

200 Choice @ 03:00
4 x 50 Free @ 00:50
100 Kick Choice @ 02:00
2 x 50 Free @ 00:40

4 rounds of the following:
3 x 25 Kick Free FAST TT-20 @ 00:40
75 Kick Free VERY FAST (TT-100) @ 01:30

50 Fly – Build @ 00:50
100 IM FAST @ 01:40
2 x 50 Back – Build @ 00:50
100 IM FAST @ 01:40
3 x 50 Breast – Build @ 01:00
100 IM FAST @ 01:40
4 x 50 Free – Even Pace @ 00:40
> 0:30 Regroup
100 IM FAST @ 01:40

8 x 75 Paddles 25 Streamline Kick, 25 Catch-up, 25 Build to Fast Over Kick @ 01:15

4 rounds of the following:
4 x 25 Fins Fast @ 00:20
> 0:30 Regroup
50 Fins VERY FAST TT-Faster Than Best Time @ 01:10

200 Recovery @ 03:30

Workout Total: 3500

This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.


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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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