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.
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