Professional Swim Workouts by Professional Swim Coaches
Jan 2, 2017 – Plantation Swim Team

Jan 2, 2017 – Plantation Swim Team

First practice of the new year finishing up the work in the pool with some good dryland action.

Workout AM

8 x 100 50 Swim, 50 Kick @ 01:50

2 rounds of the following:
50 Fly 1-1-1 Drill No Breath On Full Stroke @ 01:00
50 Fly 1-1-2 Drill No Breath On Full Stroke @ 01:00
50 Fly 1-1-3 Drill No Breath On Full Stroke @ 01:00
2 x 25 Fly Swim Sprint @ 00:30

2 rounds of the following:
4 x 100 Free TT-57, TT-59, TT-105, TT-109 @ 01:15
50 Ez @ 01:30

3 x 500 Free Fins & Paddles @ 06:45

200 Ez @ 04:00

1000 Free For Time – Record Time @ 15:00

100 Ez @ 03:00

3 rounds of the following:
100 50 Fly 50 Free @ 01:30
200 50 Free, 50 Back, 50 Breast, 50 Free @ 02:40

4 rounds of the following:
25 “30 Second Wall Kick Free” @ 00:40
50 Kick Free Under 50 @ 00:50
50 Free Swim Steady Kick @ 00:50

200 Ez @ 03:30

Workout Total: 6500

Dryland (2 rounds; do all continuous)

  1. 10 Squats Med-Ball
  2. 10 Burpees
  3. 10 V-ups
  4. 1 Min. Streamline Back Kick
  5. 10 Push ups MedBall Alternate Arms
  6. 20 Supermans
  7. 20 Maintain Climbers
  8. 1 Minute Forearm Planks
  9. 5 Clap Push-ups
  10. Russian Twist 30 Seconds on 10 Seconds Rest Repeat
  11. 5 Start Jumps
  12. Med-ball Chest Pass 1:00 Minute Fast

> Run 2 Laps

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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