Professional Swim Workouts by Professional Swim Coaches
Jun 18, 2015 – Plantation Swim Team

Jun 18, 2015 – Plantation Swim Team

“Focus all of your energy to succeed with your Plan A. Having a Plan B is for people who don’t believe 100% in their Plan A.”


200 Choice – Just to get everyone in.

1 Round: Warm-up – Snorkel Swim
3 x 100 @1:50
3 x 100 @1:40
3 x 100 @1:30

4 Rounds:
2 x 50 @1:10 Kick Free TT-49 Focusing on getting entire group kicking 50M under 50 sec.
1 x 50 @1:10 Sprint Swim Best Stroke
2 x 15 @40 Sprint Free No Breath Over Kick Focusing on push offs and breakouts.
1 x 50 @1:10 Smooth

Team Game:
Pull upside down under lane line as far as you can without a breath. Stressing to everyone that it was only a game and to stop when they needed a breath. Everyone had one turn at it. The game became more competitive than I expected.

8 x 150 @2:20 Kick Fins Odds Fast, Even Smooth – Stroke Choice Fly, Back, or Free

1 x 400 @8:00 Drill 2 Stroke Fly, 2 Stroke Breast

1 x 200 Back @3:00 100 Back 100 Choice

9 x 100 @ 1:40 Even Pace Focusing holding same pace for all 9.
Grp. 1 TT-109 / Grp. 2 TT-114 / Grp. 3 TT-119

8 lane snake warm-down

Workout Total: 5000

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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