Professional Swim Workouts by Professional Swim Coaches
Jan 21, 2016 – Plantation Swim Team

Jan 21, 2016 – Plantation Swim Team

This is a mid-distance focused session with some sprint and stroke work.

Workout

300 Every 4th 25 scull

2 Rounds (Fly All with Fins):
2 x 100 @1:50 Fly 50 1R, 1L, 3 Full (No Breath on Full) / 50 Fly Streamline Kick on Back
2 x 50 @1:00 Fly Build to Fast
1 x 150 @2:30 Free Smooth

6 Rounds (Free):
1 x 100 @1:40 Free Fast Goal TT
1 x 50 @1:00 Smooth

600 Pull, Snorkel, Paddles, Bands

4 Rounds:
75 @120 25 Fly, 25 Back, 25 Breast,
25 @30 Sprint Free Working on Finish
50 @1:00 Smooth

600 Paddles 50 Back 50 Breast

3 Rounds:
2 x 50 @1:00 Best Stroke Build to Max
100 @2:00 Smooth

1 Round (DragSox)
2 x 100 @1:50 DragSox Swim
8 x 20 @40 DragSox Kick Sprint

2 x 400 @6:00 Free Descend Hold Goal TT Focusing 3-4 Dolphin Kicks off each wall

300 EZ

Workout Total: 6000

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz