Professional Swim Workouts by Professional Swim Coaches
Jan 20, 2017 – Plantation Swim Team

Jan 20, 2017 – Plantation Swim Team

Another one of our quick one hour plus Friday morning before school workouts. This session focused on fast kicking and finished up with a challenging fly set.
Check out last week’s session in the archives for more fast kicking.

Workout AM

3 rounds of the following:
200 Free @ 03:00
100 IM @ 01:40

6 x 50 Kick Free Hold Best Average @ 01:00
3 x 50 Swim Smooth @ 01:00
6 x 50 Kick Free Hold Best Average @ 00:55
3 x 50 Swim Smooth @ 01:00
6 x 50 Kick Free Hold Best Average @ 00:50
3 x 50 Swim Smooth @ 01:00

2 rounds of the following:
3 x 25 Fins Underwater Fly Kick Streamline ( ⭐ TT-15) @ 00:40
3 x 50 Fins Triple Kick Fly @ 01:00
3 x 75 Fins Fly FAST (TT= 15 Seconds Better Than Best Time. Example Best Time 58, TT=43!) @ 01:30

100 Choice @ 01:10
2 x 100 Choice @ 01:20
3 x 100 Choice @ 01:30

Workout Total: 3750

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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