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)
- 10 Squats Med-Ball
- 10 Burpees
- 10 V-ups
- 1 Min. Streamline Back Kick
- 10 Push ups MedBall Alternate Arms
- 20 Supermans
- 20 Maintain Climbers
- 1 Minute Forearm Planks
- 5 Clap Push-ups
- Russian Twist 30 Seconds on 10 Seconds Rest Repeat
- 5 Start Jumps
- 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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