“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.”
Workout
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.
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