Professional Swim Workouts by Professional Swim Coaches
Jan 6, 2016 – Plantation Swim Team

Jan 6, 2016 – Plantation Swim Team

This session from the holiday training at Plantation is focused on getting aerobic base while warming up in the yards pool before switching to long course meters for the main part.

Workout

Warm-up (Yards):
800 > (200 swim, 200 kick, 200 pull, 200 swim)
8 x 75 @1:15 Back 25 Streamline Kick 50 3L 3R 3F

4 Rounds:
100 @1:40 IM
125 @1:40 Free

Meters:
6 x 150 @2:10 Free

2 Rounds:
Hold Same Pace For All 400’s.
400 @540
400 @5:20
400 @5:00

> 3 Minute Recovery Swim

3 Rounds:
4 x 50 @1:00 Kick Free
300 @4:30 Paddles & Snorkel DPS

8 x 150 @2:20 Fins Fly 1R 1L 2 Full No Breath

12 x 50 @1:00 Stroke Choice 12 Strokes Fast Ez to Wall

4 x 100 @1:40 Recovery

Workout Total: 9300

This free 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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