Professional Swim Workouts by Professional Swim Coaches
Jan 21, 2017 – Plantation Swim Team

Jan 21, 2017 – Plantation Swim Team

Saturday morning practice at the end of a very good week of work.The practice focused mainly on backstroke underwaters, power, and a small aerobic set after Randy Reese pinnacle tower set.

Today’s practice I wasn’t concerned about yardage, because we had a great week of work. The athletes said they really enjoyed this practice.

Workout AM

300 @5:00 Warm-up 200 IM 25R-Arm 25L-Arm / 100 IM Swim

8 Rounds:
50 @40 Free (Focus on turns & underwaters)
75 @1:20 50 Back, 25 Breast 3K-1P

7 Rounds:
Backstroke Focusing on Great Underwater Dolphin Kicks off the walls.
1 x 50 @50 Back Build-up (Great Underwater Kick)
1 x 75 @1;20 1st 25 12 kicks off the wall, 2nd 25 6 kicks off the wall, 3rd 25 3 kicks of the wall
1 x 25 @40 Back Sprint Focus on TEMPO

Tower Set:
All FAST DOWN, Smooth Coming Back
3 x 100 @2:00
> 30 Sec. Regroup
2 x 100 @1:55
> 30 Sec. Regroup
2 x 100 @1:50
> 30 Sec. Regroup
2 x 100 @1:45
> 30 Sec. Regroup
2×100 @1:40
> 30 Sec. Regroup

4 Rounds:
Broken 1600 set (difficult because going directly into after buckets)
125 @140
225 @3:00
2 x 25 @30 Fast Either Breast or Fly

200-300 Recovery

Workout Total: 5250

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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