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.
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